Rx & Intensity Programming – Week of 9/27/21

Rx

Monday

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Tuesday

EMOM 28

M1: 15/12 Calorie Assault Bike

M2: 40 Double Unders/80 Single Unders

M3: 10 DB Power Cleans, 50’s/35’s

M4: 10 DB Push Press, 50’s/35’s

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Wednesday

PARTNER FUN!!! (35 min cap)

20 Rounds – You-Go-I-Go

9 Wall Balls, 20/14

7 Lateral Burpees

5 Thrusters, 115/75

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Thursday

5-4-3-2-1-1-1-1 Min Bike/Row

Or…

1000/800/600/400/4x200m Run

Rest: 1/2 interval time.GOAL: Increase effort as time gets less.

3 rounds

15 DB Bench Press

15 Alternating DB Biceps Curls, ea arm

10 Diamond Push-ups

15 Banded Triceps Extensions

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Friday

For time

Buy In: 400m run

100m Farmers carry, 50’s/35’s

16-12-8-4-2 Toes to Bar

10-8-6-4-2 Devil Press, 50’s/35’s

5-4-3-2-1 Rope Climbs

Buy Out: 400m run

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Saturday

3 Rounds (8 min Cap)

75 Double-unders

10 Deadlifts, 315/205

*** Rest 5 min ***

21-18-15-12 (15 min cap)

DB Split Jerks, 50’s/35’s

Box Jumps, 24″/20″

Calories, Air Bike

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Sunday

Go outdoors and use your fitness.

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Intensity

Monday

Program#1 (30)

AMRAP 30

5 Deadlifts

13 Push-Ups

9 Box Jumps

Program #2 (4)

Reverse Tabata: (10 sec work/20 sec rest) x 8 Intervals

Passive Bar Hang

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Tuesday

Program#1 (17)

AMRAP 7

8 Single Arm Front Rack Walking Lunges, right

12 Alt. Single Arm KB Swings

8 Single Arm Front Rack Walking Lunges, left

12 Hollow Rocks

Rest 3 min

Repeat

Program #2 (10)

4 Rounds

8-12 Single Arm Shoulder Strict Press, Left; 1xDB/KB

8-12 Single Arm Shoulder Strict Press, Right

15 TRX Face Pulls

Rest 60 seconds

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Wednesday

Program #1 (18)

AMRAP 18

500m Run/600m Row/38 Cal Bike

8 Front Squat, BB, 2xKB/DB

20 Sit-Ups

Program #2 (10)

EMOM x 5 Rounds

M1: 30 sec Pull-Ups, Strict

M2: 30 sec Bench/Box Dips

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Thursday

Program #1 (24 min)

EMOM x 25

M1: 20 Standing Landmine Twist

M2: 20 Gorilla Squats

M3: 20 Hanging Knee/Leg Raises

M4: 20 Alt. Arm DB Split Clean

M5: Rest

Program #2 (8)

AMRAP 8 with a partner

P1: Cal Bike/Row

P2: 6 Landmine Punch, R

6 Sprawls

6 Landmine Punch, L

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Friday

Program #1 (30)

AMRAP6

40 Single/Double Unders

8 Sumo Deadlift High-Pulls

** Rest 2 Min **

AMRAP6

10 Alt Single Arm Devil’s Press

20 Lateral Skaters

** Rest 2 Min **

AMRAP6

10/8 Cal Row/Bike

12 Ball Slams

** Rest 2 Min **

AMRAP6

2 Rope Climbs/4 Rope Get-Ups

10 KB Swings from Park

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Saturday

Program #2 (14)

3 Rounds

400m Run/200 Single Unders 

20 Bench Press (BB, 2xKB/DB)

15 Goblet Squats

Program #3 (12)

30-25-20-10

Hollow Rocks 

Cal Row/Bike

** At Go! And after each set, 20 Lateral Skaters

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Sunday

Go outdoors and use your fitness.