Weekly Programming Week of April 17th- The Tracks Fitness Lab In Northern Kentucky

Monday Night Vigil
5pm on Monday will be the last class.  The 6pm ,7pm & 8pm classes are cancelled so our members and trainers can attend the vigil for Naomi & Jordan at Hands Pike Park.  The vigil is at 7pm, please come out and support Christa and her family.

Saturday
There are no classes Saturday since we are hosting the Festivus Games CrossFit Competition.  PLEASE CLICK HERE to register to help.  We need help with judging, scoring, logistics, parking, etc.  Plus you get to watch your friends DOMINATE!

BURN CLASS!
As you know, Monday kicks off our new BURN CLASS.  This class will be held every day of the week. Please see below for class times.  There are 2 options on the calendar for each Burn Class.  There are 12 spots reserved for BURN members only and there are 8 slots open for all other members.  YOU MUST RESERVE  SPOT!
Monday
Strength
Hang Cleans (above knee)
5 x 3 @ 5-15 lbs heavier than 2 weeks ago
WOD
7 Rounds for Time (10 min cap)
7 Hang Squat Cleans @ 115/75
7/5 Cal Assault Bike Bonus
A) Hang Power Snatch
2^2^2-2-2-2
Build to a challenging weight,
then repeat for 3 more sets of 2
B) Overhead Squat
8^8^8-8-8

BURN CLASS WORKOUT
Split into 2 Groups
A) 24 minute Volume
500m Row @ 8RPE
1 min Recovery Row @ 6RPE
250m Row @ 9 RPE
1 min Recovery Row
repeat for the 25 min duration

B) AMRAP 10 min
10 Forward + Reverse Lunge Combo
10 Plank Walkups + Pushup
4 min rest between AMRAPs
AMRAP 10 min
15 Air Squats
15 Russian KB Swings
10 Situps
Tuesday
Skill
5 Rounds for time (15 min cap)
4/2 Muscle Ups
12 DB Thrusters @ 50/35
*scale Muscle Up to 6/4 Strict Pullups + 6/4 Strict Ring Dips
**thrusters should remain unbroken
WOD
3 Rounds for time (9 min cap)
20 KB Swings @ 70/53
100 Double Unders Bonus
B1) Press In Split
5^5^5
B2) Tall Jerk
3^3^3
C) Split Jerk
3^3^3 -3-3-3
Build to a challenging weight,
then repeat for 3 more sets of 3
BURN CLASS WORKOUT
3 Rounds (:50 , :10)
Happy Baby
Jumping Jacks
Downward Dog
Alternating Goblet Cossack Squats
Lizard (R)
Jumping Lunges
Lizard (L)
Pushups
Twisted Cross (R)
Mt Climbers
Twisted Cross (L)
Burpees
Standing Forward Fold
1 min rest
Wednesday
Strength
Power Clean
5 x 3 @ 5-15lbs heavier than 2 weeks ago
WOD
Partner Invervals
AMRAP 16 min
12 - 9 - 6
Shoulder to Overhead @ 145/100
Chest to Bar Pullups
partner A does 12 S2OH, partner B does 12 S2OH
partner A does 12 C2B, partner B does 12 C2B
Bonus
A1) Box Squat
4 x 8-12
https://youtu.be/e9HloHClt2Q
*keep your regular squat stance
A2) Jefferson Curl + Squat
4 x 3
https://instagram.com/p/BSbOtvzgJoV/
B) Back Squat
4 x 5 @ 75% of 10RM
*:03-:05 sec pause on first rep each set
 BURN CLASS WORKOUT
Split into 2 Groups
A) AMRAP 24 min
7 Broad Jumps
8 V Ups / Straight Leg Situps
9 KB Deadlift High Pull
150' Plate Push
B) AMRAP 24 min
12/ 8 Calories on the Bike
12 Superman Extenstions
8 Strict Pullups / 12 Ring Rows
4 min rest between groups
Thursday
Weightlifting
No Hands No Feet Snatch
2^2^2-2-2-2
Build to a challenging weight,
then repeat for 3 more sets of 2
No Hands = No Hook Grip
No Feet = feet start in receiving position &
do not move to catch the bar
WOD
"Isabel" (5 min cap)
30 Snatches for time @135/95
 Bonus
Track Work
2 Rounds
- 20 Arm Swings each Direction
- 20 Steps Stationary March / Leg
- 20yds High Knees
- 20yds Butt Kicks
- 20yds Lateral Shuffle (Down & Back)
- 20yds Carioca (Down & Back)
- 20yds Back Pedal
- 20yds A Skip
- 20yds B Skip
- 20yds Falling Start
1 Round Dynamic Flexibility
- 20yds Walking (fwd) 45 degree lunge
- 20yds Walking (bkwd) 45 degree lunge
- 20yds Knee Hugs
- 20yds Quad Pulls
- 20yds Inch Worms
- 20yds Frankenstein
2 Rounds
- 400m Sprint (record each time)
- 2:30 rest
4 Rounds
- 200m Sprint (each for time)
- 1:30 rest
BURN CLASS WORKOUT
Split into 2 Groups
2 Rounds of each
A) 2 Rounds (:45 , :15)
Russian KB Swings
Step-Ups
Pushup
Goblet Squat
Renegade Row
Rolling Plank (:15 S , :10F , :15S , :20F)
no rest
2 min rest
B) 2000m Row
2 min rest between rounds
Friday
Endurance

Rowing Volume

w/ a partner

750-1000-750

 

WOD

AMRAP 12 min

5 Toes to Bar

5 Pushups

10 Toes to Bar

10 Pushups

15 Toes to Bar

15 Pushups

etc

 

Bonus

Push Press

3 x 5 @ 75% of 10RM

*perform 1st rep as strict press if able to

Deadlift

3 x 4 @ 70% of 8RM

BURN CLASS WORKOUTAMRAP 40 min30 Cal Assault Bike24 Mt Climbers / leg18 Wall Balls12 Goblet Squats25 Cal Assault Bike20 Mt Climbers / leg15 Wall Balls

10 Goblet Squats

20 Cal Assault Bike

16 Mt Climbers / leg

12 Wall Balls

8 Goblet Squats

15 Cal Assault Bike

12 Mt Climbers / leg

9 Wall Balls

6 Goblet Squats

10 Cal Assault Bike

8 Mt Climbers / leg

6 Wall Balls

4 Goblet Squats

5 Cal Assault Bike

4 Mt Climbers / leg

3 Wall Balls

2 Goblet Squats


Saturday

NO CLASSES  - We are hosting our Festivus Games competition. We will need LOTS of help, come by and volunteer and cheer!

Sunday

 OPEN GYM 

9:30am-12pm

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