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WOD Programming – Week of 12/26/22

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Monday – 2 classes; 8Am and 9:30AM

AMRAP 20

15 Toes to Bar

10 DB Power Cleans, 50/35

30 Cal Bike

Tuesday

E2MOM x 5

5 Deadlifts, begin at 70%

5 Rounds for Time (18 min cap)

10 Deadlifts, 275/185

200m Run

20 Push Ups

Wednesday

E2MOM x 10

12/9 Calorie Bike SPRINT

** Rest 5 Minutes **

100/80 Calorie Bike@50-60% effort

Thursday

AMRAP 25

12 Alt. Barbell Step-Ups

16 Alt. Landmine Rotators

250m Row

25m Suitcase Carry, left arm

25m Suitcase Carry, right arm

Friday

For time (20 min cap)

21 Clean and Jerks, 115/75

6 Shuttle Runs

6 Bar Muscle Ups

15 Clean and Jerks, 135/95

6 Shuttle Runs

9 Bar Muscle ups

9 Clean and Jerks, 155/105

6 Shuttle Runs

12 Bar Muscle Ups

6 Shuttle Runs

Saturday

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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