Weekly Programming Week of April 10th- The Tracks Fitness Lab In Northern Kentucky

Thoughts & Prayers To Christa & Her Family
Thursday night we got some very shocking and saddening news, Coach Christa lost her Mom & Son in a car accident.
Christa you and your family are in our thoughts and prayers. Everyone at The Tracks loves you and we're here to support you in any way needed. Naomi you'll be in our hearts every Monday, Wednesday & Friday at the 6pm Bootcamp. Even though you won't physically be with us, we know that you and Jordan be in class spiritually.  
We will honor Naomi and Jordan on Monday with a memorial Bootcamp workout in all classes. 
Below Is The Info On Last Weeks Town Hall Meetin
Monday
StrengthBench Press
10RM ; 90/10*2
WOD - All Classes 
BONUS
Power Snatch
3RM

Monday 6pm Bootcamp

Warm-Up3 Rounds
500m Row
15 Inchworms
25 Hollow Crunches
25 Glute Bridges
15 Seated Wall Slides
WOD"MILLER"
Tuesday
StrengthBack Squat
10RM ; 90/10*2

WOD
For Time (11 min cap)
10 Strict Pullus
20 KB SN (L)
30 Box Jumps
10 Strict Pullups
20 KB SN (R)
30 Box Jumps

Bonus
For time
100/75 Cal Bike

3 Rounds
15 V Ups
20 Tuck Ups
30 Hollow Crunches
40 Russian Twists
Wednesday
StrengthGymnastics
10 min Volume
Listed from highest to lowest profeciency
1) Strict Muscle Ups
2) Muscle Up Negative
3) Transition Rocks

WOD
1:
For time (4:00 cap)
30 Clusters @ 135/85

2:
3 Rounds for time (14 min cap)
12/9 Chest to Bar Pullups
15 Deadlifts @ 315/195
 Wednesday 6pm Bootcamp
7 Rounds (:45 , :15)
Russian KB Swing
Burpees
Walking Lunges
Ring Rows
Plate Push
2:00 Rest
Thursday

Weightlifting
Power Clean + Power Jerk + Jerk
6 x 1 @ 5-10 lbs to last weeks top weight

WOD
For time (12 min cap)
100 Burpees
EMOM starting @ 0:00 , perfom 5 Power Snatches @ 75/55

Bonus
For time
50/35 Strict HSPU
Strict Chin-ups 5 x 2-3 reps shy of failure

Friday


Weightlifting

Pick Your Poison
A) Hang Snatch + Snatch
2^2^2-2-2-2
B) Power Clean + Hang Clean
2^2^2-2-2-2

WOD

5 Rounds for time
200m Run
15 Overhead Squats @ 95/65

Bonus

C) EMOM for 20, alt
a) 5 Back Squat @ 90% of Tuesday
b) 6/4 Muscle Ups
*sets should be submaximal , reduce reps accordingly

6pm Bootcamp Workout

Split In 2 Groups


A) AMRAP 20 min
20 Calorie Bike
:30 sec rest
20 Russian KB Swings
:30 sec rest
20 Situps
1:00 rest


B) AMRAP 8 min
10 DB Thrusters
100 Single Unders


rest 2 min


AMRAP 8 min
8 Burpees
8 Wall Balls

Saturday

Open Gym 8am-12noon


CrossFit Team WOD 9:30am


Bootcamp 11am

Sunday

 OPEN GYM 

9:30am-12pm

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Building B 
Erlanger, KY 41018 

859-905-0171

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