Weekly Programming Week of April 3rd- The Tracks Fitness Lab In Northern Kentucky

Monday
Strength
Hang Cleans (above knee)
3^3^3-3-3-3-3
WOD
For time (12 min cap)
21-15-9
HSPU
42-30-18
Wall Balls
BONUS
Snatch w/ out Hip Contact
3^3^3-3-3-3
https://youtu.be/kV-0lNMUduA

Monday 6pm Bootcamp
Split into 2 groups
a) AMRAP 24 min
1000m Row @ 9 RPE
500m Row @ 6 RPE
500m Row @ 9 RPE
500m Row @ 6 RPE
b1) 10 Min AMRAP
10 DB Stepups / leg + DB Curl
:30 sec Plank
10 Russian twists / side
b2) 10 Min AMRAP
10 DB Floor Press w/ Hip Bridge
15 Russian KB Swings
5 Strict Pullups / 10 Ring Rows
https://youtu.be/OCM-Nw9YcC4
Tuesday
Strength
3 Rounds for time (9 min cap)
20 Pullups
30 Superman Extensions w/ Pause @ top
 Endurance Time Trial Bonus
7 Rounds for time (10 min cap)
7 Sumo Deadlift High Pulls @ 75/55
7 Ring Dips
Split Jerk
5^5^5-5-5-5
^ = increase weight
- = stay at same weight / repeat
*really drill footwork
Wednesday
Strength
Back Squat
10^10^10 ; 90/10
*:03-:05 sec pause on first rep of each set
build over the first 3 sets
then drop 10% for the 4th set
**add 5-10lbs to last week
 WOD
4 Rounds for time (10 min cap)
7 Front Squats @ 225/145
14 Lateral Bar Over Burpees
 Bonus
3 Rounds
10 V Ups + 20 Tuck Ups + 30 Hollow Crunches
KB Rack Cossack Squat
3x8-12 / leg
https://youtu.be/1hx0fAOqQmA
Wednesday 6pm Bootcamp
Split into 2 groups
a) Assault Bike
10 min
:15 sec @ 9 , 1:45 sec Rest
10 min
:30 sec @ 9 : :30 sec Rest
5 min @ 6 RPE
b) AMRAP 20 minutes
20 Alt DB Snatch (10 / side)
50 Mt Climbers (25 / side)
100 Single Unders
Thursday
Skill
1a) Deadlift
8^8^8 ; 90/8
*add 5-15 lbs to each set from last week
1b) Partner Assisted Hamstring Curls
4 x 3-5
WOD
AMRAP 7 min
8 Power Clean & Push Jerks @ 115/75
4/2 Muscle Ups
Bonus
Power Clean + Power Jerk + Jerk
6 x 1 @ 5-10 lbs to last weeks top weight
Assault Bike

10 min

:15 sec @ 9 , 1:45 sec Rest

10 min

:30 sec @ 9 : :30 sec Rest

5 min @ 6 RPE

Friday

Strength

Push Press

10^10^10 ; 90/10

 

WOD

3 Rounds for time (15 min cap)

600m Row

8/5 Bar Muscle Ups

 

Bonus

EMOM 16, alt

a) 5 Back Squats @ 90% of Wednesday

b) 6/3 Strict HSPU

Hang Power Snatch

3^3^3-3-3-3

6pm Bootcamp Workout

4 Rounds (:50 , :10)

- 200m Run

- Pushups

- Alt Goblet Cossack Squats

- Hand to Hand KB Swings

- DB Push Press w/ pause @ top

- Situps

- Wall Balls

- Rest

https://youtu.be/i2ZeufjXT80

Saturday

Open Gym 8am-12noon


CrossFit Team WOD 9:30am


Bootcamp 11am

Sunday

 OPEN GYM 

9:30am-12pm

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