Rx & Intensity Programming – Week of 7/19/21

Rx

Monday

Every 2:30 x 7 rounds

2 Back Squats

* First Rep @ 33X1, second rep @ normal

* Start at 85%, build if possible

Last Chance Qualifier #3

100 Burpees for time, 12″ target


Tuesday

3 Rounds for Time (3 min cap)

10 Cal Row

10 DB Push Press, 50/35

** Rest 1 min **

AMRAP 5

10 Alt. DB Snatches, 50/35

10 Ring Rows

** Rest 1 min **

3 Rounds for Time (3 min cap)

10 Cal Bike

10 Alt. DB snatches, 50/35

** Rest 1 min **

AMRAP 5

10 DB Push Press, 50/35

10 Ring Rows


Wednesday

PARTNER FUN!

Part 1: Break up reps as you see fit (15 min cap)

100 Wall Balls

400m Run Together

100 Wall Balls

** Rest 3 mins **

Part 2: 100 Bear Complexes, 135/95

**Partners shall alternate reps until completed.

1 Bear Complex is…

1 Power Clean

1 Front Squat

1 Push Press

1 Back Squat

1 Push Press


Thursday

AMRAP 25

400m Run/500m Row/30 Cal Bike

6 Barbell Bench Press

15 DB Hammer curls, unbroken

20 Bodyweight Box Step-Ups, 30/24

50m Carry, Front rack, L/Overhead, R

50m Carry, Front rack, R/Overhead, L


Friday

On a 15 min Clock…

4 Rounds

8 Single Arm DB Strict Press, each arm

8 Single Arm DB Bent Over Row, each arm

35 Banded Good Mornings

40 Banded Triceps Extensions

10 Rounds for time (20 min cap)

35 Double Unders

7 Devil Press, 50/35


Saturday

AMRAP 30 with a Partner

Partner 1: 30/24 Cal Row or bike

Partner 2: Max rounds of…

1 Power Clean

5 Pull-Ups

10 Push-Ups

15 Air Squats


Sunday

Go outdoors and use your fitness.


Intensity

Monday

Program #1 (12)

In 12 min complete 4 Rounds of….

8-12 Pendlay Rows + 2xRing Rows, BB/2xDB or KB; heavyish

10-15 DB Crush Grip Overhead Triceps Extensions + 1xBench/Box Dips; 1xDB, mod-heavy

** athlete shall rest as needed after each set

Program #2 (20)

1k Run/1250m Row/2500m Bike

100 KB Swings

1k Run/1250m Row/2500m Bike

100 Butterfly Sit-Ups


Tuesday

Program #1 (17)

AMRAP 3 x 4

8 Box Jump Overs

8 Medball Cleans

Rest 90 sec

Program #2 (10)

EMOM x 10

M1: 6-8 Alt. Arm Devil’s Press, 1xDB

M2: 2x50m Shuttle SPRINT/8 Cal Bike SPRINT/150m Row SPRINT


Wednesday

Program #1 (19)

3 min Work/1 min Rest

AMRAP

50m Single Arm Overhead Carry, L

10 180º Sprawls

50m Single Arm Overhead Carry, R

10 Straddle Sit-Ups

** note: Athlete starts where they left off

Program #2 (7)

In 7 Minutes…

800m Run/1km Row/60 Cal Bike

AMRep Start-Stop KB Swings


Thursday

Program #1 (40)

AMRAP 40

20 Air Squats

10 Standing Medball Half-Moons

8 Push-Up + Plate Walk-Over, L+R=2

300m Run/350m Row/24 Cal Bike

** Weight vest if desired


Friday

Program #1 (12)

AMRAP 12

200m Run/250m Row/15 Cal Bike

8 Alt. Arm Hang Clean & Split Jerk, 1xDB

200m Run/250m Row/15 Cal Bike

8 Alt. Arm Hang Split Snatch, 1xDB

Program #1 (12)

21-15-9

Push Press

Lying Leg Raise Hip Lift

** at GO! And after each set, 50 double-unders/2x singles


Saturday

Program #1 (21)

AMRAP 5

5 Knees to Elbows

5 Box Jump Overs

** Rest 3 min **

AMRAP 5

5 Sumo Deadlift High-Pull

5 Lateral Burpee Overs

** Rest 3 min **

AMRAP 5

10 Alt. Leg V-Ups

20 Seated Forward Bicycles

20 Seated Backward Bicycles

Program #2

Coach’s Choice


Sunday

Go outdoors and use your fitness.

Leave a Comment

Your email address will not be published. Required fields are marked *

GETTING STARTED IS EASY!

Simply fill out the form below and then schedule Your FREE intro session on the next page.

Shortly after we will be in touch with you to confirm your intro session. We are excited to meet you!

MICHAEL EGEBRECHT "EGGY"

COACH

Michael Egebrecht “Eggy” has been involved with sports his entire life, including coaching in various capacities for almost 10 years. He began his coaching career at Concordia University Chicago as a strength and conditioning coach while pursuing his Masters Degree in Exercise Science. Mike left Concordia to move to Colorado and finished his Master’s program at CU Boulder.

He brings a wealth of knowledge and a great attitude to our growing community!

CERTIFICATIONS

M.S. Exercise Science
B.S. Exercise Science
CrossFit Level 1
CrossFit Level 2
CSCS – Certified Strength & Conditioning Specialist

Alex Velasquez

COACH

After recently moving to Colorado, I joined the Intensity Park Meadows family in December 2017. I believe the athlete’s success is my success. My greatest satisfaction as a coach is to see that moment of clarity in an athlete’s eyes. My goal is to help people safely improve their movement for long term health and to have fun during the process. I frequently reflect on my fitness hierarchy of “Stability > Mobility > Technique > Intensity > Volume”.

I was never involved with organized sports during my youth; skateboarding was my sport of choice. Much later in life, I was inspired to be more active after a conversation with a friend who had recently finished the Boston Marathon. Deciding to enter short distance triathlons, and without a swimming background, the jump to athletics was fairly arduous. On a whim, I was given an article from a local newspaper regarding Crossfit Endurance. After one Endurance class consisting of rowing, push presses, and lunges, I was hooked. It wasn’t until a year later that I jumped into formal Crossfit classes. My first WOD – Murph.

CERTIFICATIONS

Crossfit Inc. Level 2
USA Weightlifting Level 1
Crossfit Inc. Rowing
Crossfit Inc. Endurance
Crossfit Inc. Movement and Mobility
P.S.E. Art of Breath

HOLD POLICY

Month-to-Month Membership Agreements and Annual Membership Agreements: You may place your Membership on hold two (2) times per calendar year up to three (3) consecutive months each time. Advanced notice of at least two (2) business days is required. The hold must be 30 days in duration at a minimum and 30 days must elapse between holds. Upon expiration of the term of the hold, your account will automatically become active and payments will resume. Should you choose to return prior to the end of their hold period, the hold will be released and payments will resume.

CANCELLATION POLICY

All membership agreements require 30-days written notice to cancel your membership. This form will serve as your 30-days written cancellation notice. Note that if you have a scheduled renewal payment within 30-days of your invoice billing date, the payment will be processed as scheduled. Your membership will be canceled at the end of your final paid month. All payments are non-refundable. All grandfathered membership rates will also be forfeited and returning members will be subject to current rates.

MEMBERSHIP CANCELLATION REQUEST

Please fill out the form below and one of our team members will review your request. Warning. The submission of this form does not cancel your membership. We will review your request, then reach out to confirm.

HAVE QUESTIONS?

We Would Love To Meet You!

Simply fill out the form below
& one of our amazing
coaches will be in touch asap! We are excited to meet you!

ARE YOU LOOKING TO DROP-IN?

We Would Love To Meet You!
WARNING!
Class Sizes Are Limited.

If you would like to reserve a spot... Simply fill out the form below letting us know what day you might come by & one of our amazing coaches will reach out to you to reserve your class.

OUR DROP-IN RATES

$20 Per Class

OUR Information:

Location:

9556 Park Meadows Drive Ste 400, Lone Tree, CO 80124

OUR PRICING IS SIMPLE

We Want To Offer You
The PERFECT Membership For YouR NEEDS.

Simply fill out the form below
& one of our amazing coaches
will send you our current
membership information.