Rx & Intensity Programming – Week of 8/23/21

Rx

Monday

Every 2:30 for 6 rounds

3 Banded Deadlifts

25 Banded Good Morndings 

9 min Up-Ladder

1 Wall Walk

2 Deadlifts 185/135

2 Wall Walks

4 Deadlifts

** Add 1 Wall Walk and 2 Deadlifts each round


Tuesday

Every 2:15 for 5 Rounds

8-12 Banded Chest to Bar Strict Pull Ups

“Jackie”

For time

1000m Row

50 Thrusters, 45/35

30 Pull-Ups


Wednesday

Buy In: 800m run

5 Rounds

8 Ground to Overhead, 135/95

10 Bar facing Burpees

Buy Out: 800m run


Thursday

AMRAP 25

400m Run/500m Row/ 30 Cal Bike

25m Low Bar Sled Push

25m HIgh Bar Sled Push

12 Single Arm DB Bentover Rows, each arm

10 Barbell Skull Crushers

20 Banded Triceps Extensions

30 sec Plank


Friday

AMRAP 3

8/6 Cal Bike

6 Double DB Hang Clean and Jerks, 50/35

** Rest 2 mins **

AMRAP 3

8/6 Cal Bike

6 Double DB Hang Snatches, 50/35

** Rest 2 mins **

AMRAP 3

8/6 Cal Bike

6 DB Power Cleans

** Rest 2 mins **

AMRAP 3

8/6 Cal Bike

6 DB Devil Press, 50/35


Saturday

AMRAP 10

10/7 Calories Rowing

10 Wallball, 20/14

** Rest 5 Min **

3 Rounds for time (12 min Cap)

15 Toes-to-Bar

50 Double-Unders

5 Bar Muscle-Ups

50 Double-Unders


Sunday

Go outdoors and use your fitness.


Intensity

Monday

Program #1 (15)

25 Rounds

2 Pike Push-Ups

3 Box Jumps

4 American KB Swings

Program #2 (12)

AMRAP 12

100m Run/150m Row/8 Cal Bile

Max Box/Bench Dips

200m Run/250m Row/15 Cal Bikes

Max Bent Over See-Saw Rows, 2xDB/KB; mod-heavy


Tuesday

Program #1 (16)

AMRAP 16

7 Deadlifts, heavy

40 Lateral Bar Jump Overs

500m Run/600m Row/36 Cal Bike

Program #2 (12)

E3MOM x 4

30 Jump Lunges

15 Burpees

10 V-Ups


Wednesday

Program #1 (6)

18-15-9

Alt. L/R Hanging Knee Raises, L+R=1

Ball Slams + Over Shoulder

Program #2 (16)

AMRAP 16

500m Run/600m Row/38 Cal Bike

30 Alt Arm Rotational Thrusters

20 Front Rack Walking Lunges

10 Plank Rows

Program #3 (5)

AMRAP 5

20 Upright Rows, empty BB/2xKB-DB

10/10 Alternating Supermans

5 Archer Rocks


Thursday

Program #1 (20) – weight vest optional

Buy-In: 1200m Run/90 Cal Bike/1500m Row

AMRAP with remaining time…

12 Hand Release Push-Ups

9 Single Leg Lateral Box Step-Up, left

9 Single Leg Lateral Box Step-Up, right

6 Pull-Ups

Program #2 (5)

5 Rounds, no rest

10 sec Goblet Squats

5 sec Below Parallel Squat Hold, no weight

5 sec Above Parallel Squat Hold, no weight

40 sec Air Squats, slow/continuous


Friday

Program #1 (20)

Deck of DEATH

Clubs: 3x Double/Single Unders

Diamonds: 2x Hollow Rocks

Spades: DB Power Clean and Press, 2xDB

Hearts: Plank Pull-Through, L+R=1

Ace: 8 Reverse Burpees

Joker: 400m Run/500m Row/30 Cal Bike

Program #2 (8)

EMOMx8

Odds: 40sec Death March Steps, 2xDB/KB

Evens: 40sec DB Frog Pumps, 1xDB


Saturday

Program #1 (19)

AMRAP 5

6 TRX Push-Ups, feet in TRX

8 TRX L/R Knee Tuck, L+R=2

Rest 2 min

AMRAP 5

3/3 Single Arm Hang Split Snatch

3 Lateral Sprawl Over DB

Rest 2 min

AMRAP 5

2x25m Shuttle Run/20sec Row/Bike Sprint

5 Wallball

Program #2 (7-10)

Coach’s Choice


Sunday

Go outdoors and use your fitness.

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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.

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