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WOD Programming – Week of 8/22/22

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Monday

E2MOM x 5

12 Barbell Box Step-Ups, 6 each leg; build as desired

5 Rounds for Time (18 min cap)

8 Burpee Box Jump Overs, 24/20

10 Double DB Squats, 50s/35s

12/10 Calorie bike

** Rest 1 minute after each round

Tuesday

PARTNER FUN

3 Rounds for Time, each

15/12 Cal Row

18 Bench Press, 95/65; unbroken

** Rest 2 mins **

3 Rounds for Time, each

18/15 calorie row

12 bench press, 135/95, 1 break allowed

** Rest 2 mins **

3 Rounds for Time, each

21/18 calorie row

8 bench press, 185/135, 1 break allowed

Partner 1 Works/Partner 2 rests for each movement.

Wednesday

EMOM 10

M1: 100ft double OH KB/DB carry

M2: 15-20 Banded Strict Pull-Ups

AMRAP 15

8 Barbell Push Press, 115/75

10 Toes-to-Bar

30 Double-Unders

Thursday

Row/Bike/Ski/Run for 30 minutes

** At the start and E5MOM complete a 50m Heavy Farmer Carry + 8 KB Banded Strict Presses from the rack

Friday

Every 1:30 x 5 rounds

3 Muscle Snatches, athlete’s choice; build as desired

Every 1:30 x 5 rounds

2 Power Snatches, athlete’s choice; build as desired

Every 1:30 x 5 rounds

2 Squat Snatch, athlete’s choice; build as desired

Every 1:30 x 5 rounds

1 Snatch (power or squat), athlete’s choice; build as desired

Saturday

TBD

Sunday

Go outdoors and use your fitness.

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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”.

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