Rx & Intensity Programming – Week of 8/30/21

Rx

Monday

Every 2:30 for 6 rounds

1 HEAVY Banded Deadlift; 90%+ of normal deadlift

1 HEAVY Deadlift, no band

AMRAP 10

6 American KBS, 53/35

25ft Single arm OH KB Lunge, Right arm

6 American KBS

25ft Single arm OH KB Lunge, Left arm


Tuesday

Every 2:30 for 4 rounds

15-20 Banded Strict Pull-Ups

AMRAP 18

18/15 Calorie Row

15 Toes to Bar

12 DB Step-Up-Overs, 50/35, 24″/20″


Wednesday

AMRAP 5

12 Hang Power Cleans, 95/65

4 Burpee Box Jump Overs, 24/20

** Rest 2 mins **

AMRAP 5

10 Hang Power Cleans, 115/75

6 Burpee Box Jump Overs, 24/20

** Rest 2 mins **

AMRAP 6

8 Hang Power Cleans, 135/95

8 Burpee Box Jump Overs, 24/20

** Rest 2 mins **

AMRAP 6

6 Hang Power Cleans, 155/105

10 Burpee Box Jump Overs, 24/20


Thursday

AMRAP 25

400m run/500m row/30 cal bike

10 DB Biceps Curls

10 DB Flys

10 Single Arm DB Strict Press, each arm

10 Empty Barbell High Pulls

1:00 Plank


Friday

E2MOM x 3

10 Strict Press 

Immediately into…..

E2MOM x 3

10 Push Press

21-15-9 (6 min cap)

Alternating DB Snatch, 50/35

3-2-1

Rope Climbs

** Rest 2 mins **

21-15-9 (8 min cap)

Bench Press, 135/95

3-2-1

Rope Climbs


Saturday

“Chad”

1000 Box Step-Ups, 20/16

** Weight vest: 20/14


Sunday

Go outdoors and use your fitness.


Intensity

Monday

Program #1 (10)

E2MOM

Front Squat, from the floor (31X1); BB/2xKB/DB

5-5-5-5-5

Program #2 (21)

5 Rounds: 3 min Work/90 Sec Rest

5 Single Arm DB Clean + Lunge, right; 1xDB

7 Single Arm DB Push Press, right

5 Single Arm DB Clean + Lunge, left

7 Single Arm Push Press, left

Max Cal Bike/Row


Tuesday

Program #1 (35)

AMRAP 35

1250 km Row/75 Cal Bike/1km Run

2 Rounds

5 Pull-Ups

10 Push-Ups

15 Russian KB Swings, heavy


Wednesday

Program #1 (14)

E2MOMx7

150m Row/100m Run/8 Cal Bike SPRINTS

8 DB Sprawls

Program #2 (15)

4 Rounds

8 Close Grip Bench Press

10 Kneeling Arnolds Press

Rest 90 sec


Thursday

Program #1 (12)

3 Rounds

50 Double Unders/2x Singles

20 Alt. Arm DB Hang Split Snatch

50 Double Unders/2x Singles

10 Knees to Elbows

Program #2 (12)

For 12 Minutes: 20 sec work/10 sec rest to achieve Row distance/Bike Cals goal.

Row: 2000m

Bike: 120 Cals

Program #3 (6)

AMRAP 6 with a Partner

P1: 20m Straight Leg Bear Crawl

P2: Handstand Hold


Friday

Program #1 (16)

4 Rounds

400m Run/500m Row/30 Cal Bike

25m Carry – Overhead, right; Front Rack, left; 2xDB/KB

25m Carry – Overhead, left; Front Rack, right

Program #2 (15)

4 Rounds: 30 sec work/30 sec rest. Rest 1 min after each round. Rotate.

Bent Over Row, 2xDB/KB, BB

TRX Clutch Curls

Alt. Arm KB Swings


Saturday

“Chad”

1000 Box Step-Ups, 20/16

** Weight vest: 20/14


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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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.

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