Weekly Programming Week of August 7th The Tracks Fitness Lab In Northern Kentucky

MONDAY
CrossFit Classes
Weightlifting
Push Jerk
Build to a heavy triple
WOD
"Karen"
150 Wall Balls for time
7 min cap today!
7 min cap = 21 wall balls / min
choose a wall ball that matches target intensity
Bonus
Front Rack Step Up
6 x 4 / leg
*dont go higher that 20"
Burn Classes

Split into 3 Groups
A) AMRAP 12 min
25 Calorie Row
25 Mt Climbers / leg
B) AMRAP 12 min
21-18-15-12-9-6-3
Russian KB Swing
Goblet Squat
C) AMRAP 12 min
8-12 DB Bench Press
:15 - :30 sec Side Plank
3 min rest between groups
TUESDAY
CrossFit Classes
Weightlifting
Hand Snatch
Build to a heavy double
WOD
27-21-15-9
Calories on the Bike
Deadlifts @ 185/125
Bonus
Landmine Complex
5 x 8 / side
The weight drops each exercise
https://youtu.be/1Su5ErtgbGc
Burn Classes


Split into 2 Groups
A) AMRAP 24 min
500m Row @ 9
250m Row @ 6
1000m Row @ 8
250m Row @ 6
B) AMRAP 12 min
12 Wall Balls
12 Alt DB Snatch
Rest 2 min
AMRAP 12 minutes
24 Air Squats
12 Pushups
24 Jumping Jacks
12 Walking Lunges / leg
:24 sec Plank
Rest 4 min between groups
WEDNESDAY
CrossFit Classes
Strength
10 Rounds, every 2 min
100' Double KB Front Rack Carry
WOD
AMRAP 7 min
35 Double Unders
10 Overhead Squats @ 115/75
Bonus
Row
4:00 @ 6
3:00 @ 7
2:00 @ 8
4 Rounds
1000m @ 8
500m @ 6
*goal is to row at a pace that is challenging yet sustainable.

Do not slack here yet do not drop off

**focus on your rowing mechanics & maintain heel contact on your return

 

Burn Classes


Split into 5 Groups

EMOM 45 min, alt

a) :15 sec Bike Sprint

b) 15 KB Deadlift + High Pull

c) 15 V Ups

d) 8-12 DB Curl

e) 8-12 DB OH Press

 

THURSDAY


CrossFit Classes


Accessory

20 minutes

10 Staggered Leg RDL / side

10 Half Kneeling Press / side

10 Bulgarian Spilt Squats

WOD

For time

@ 0:00 (9 min cap)

20/15 Calories on the Bike

300m Run

20 KB Swings @ 70/55

300m Run

20/15 Calories on the Bike

Rest 3 min

@ 12:00 (9 min cap)

For time

30-20-10

Dumbbell Thrusters 50/35

15-10-5

Burpee Box Jump Over

 

Burn Classes


Calisthenincs Warmup

Tabata Pushups

2 Rounds

4 min clock

400m Run

21 KB Swings

MAX Wall Balls in Remaining time

rest 2 min

4 min clock

300m Run

21 KB Swings

MAX Wall Balls in Remaining time

rest 2 min

4 min clock

200m Run

21 KB Swings

MAX Wall Balls in Remaining time

rest 4 min

 

FRIDAY


CrossFit Classes


Weightlifting

Clean Pull + Clean + Low Hang Clean + Hang Clean

Build to a max

WOD

For time

60 Calorie Row

50 Double Unders

40 Wall Balls

30 Power Snatches @95/65

20 Lateral Bar Burpees

10 Overhead Squats

Bonus

Fat Grip Deadlift Hold

5 x Max Effort @ 30-50% of 1RM

*if not using fat grips, use 50-60% of deadlift

*goal is :15+ sec

 

Burn Classes


4 Rounds (:50 , :10)

Jumping Lunges

Mt Climbers

Cossack Squats

Pushups

Single Leg Glute Bridge (Switch every 5 reps)

Banded Good Mornings

Ring Rows / Strict Pullups

2 min rest

Saturday

8am-12 Noon Open Gym


9:30 CrossFit Class


11am BURN Class

Sunday

Open Gym 9:30-Noon

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