Weekly Programming Week of December 26th - Northern Kentucky CrossFit Gym

Monday
  Warm-up        EMOM for 12 , Alt
  • 6-8 Goblet Squats w/ controlled eccentric & pause in bottom
  • 1-3 Wall Walks
  • 6-8 Ring Rows w/ pause at top & controlled eccentric
  • Banded Lateral Walk
Strength    Back Squat    8RM
WOD    15-12-9-6-3    Strict Handstand Pushups    Strict Pullups
Bonus    1000m Jog    3 Rounds
  • 50' High Knees
  • 50' Butt Kicks
  • 50' Carioca
    3 x 30' Accelerated Start w/ sled    4 x 100m Hill Sprint (Stop light to Tracks Sign)    *2:00 rest between runs    4 x 50m Hill Sprint (Stop lift to bottom parking lot)    *2:00 rest between runs    1000m Jog

6PM Bootcamp Workout5 Rounds (:60 , :15)
BikePushupsSumo Deadlift High PullsInch WormsRotational Med Ball ThrowsRotational Med Ball ThrowsWall Balls       Rest
Tuesday
     Warm-up    3 Rounds
  • :30 sec 3 Way Shoulder
  • 30-50 Alt Foot Single Unders + 10-25 Double Unders
  • 15-20 Hollow Rocks
  • :30 sec Thoracic Extension Hold
Weightlifting    Snatch w/ :03 sec pause in the bottom    5x3 ; add 5-15lbs to your top weight from 2 weeks ago    *not TnG
WOD    AMRAP 14 min    15 Calorie Bike    12 Toes to Bar    9 Hang Clean & Jerks @ 135/85
Bonus2:00 MAX HSPU2:00 Rest1:30 MAX HSPU1:30 Rest1:00 MAX HSPU1:00 Rest
5:00 practicing HS Walks
Wednesday
 IWTA) 5 Rounds (15 min cap)Clean High Liftoff + :05 sec Eccentric + Clean x 221 Double Unders*add 5-15lbs to top weight from 2 weeks ago1:00 Rest
B) 3 Rounds (14 min cap)5 Overhead Squats15 Chest to Bar Pullups (2:00 Cap)2:00 Rest5 Overhead Squats25 Pullups (2:00 Cap)2:00 Rest5 Overhead Squats35 Toes to Bar (2:00 Cap)*goal is to build to the heaviest 5 OHS
C) 8 minutes volume12 Suspended Crunches on Rings12 Hamstring Curls on Rower

6PM Bootcamp Workout
AMRAP 40 minutes50 Calorie Row40 Situps30 Goblet Squats20 Pushups10 Ball SlamsRest 2:00
Thursday

Warm-up    3 Rounds    10 Single Arm Walking OH Lunges    5 Wall Squats    10 Single Arm Walking OH Lunges    5 Kneeling Jumps or Broad Jumps
Weightlifting    Push Jerk    5RM
WOD    3 Rounds for time (10 min cap)    15 Hang Snatches @ 95/65    15 Box Jump Overs @ 30/24
Bonus    Row 60 minutes @ 22-26 strokes/min + surges    @ 30 min mark, begin surges    :30 @ 32-24 strokes/min    2:30 @ 22-26 strokes/min
Friday

Warm-up

    3 Rounds    :30 sec 3 Way Shoulder    2 x HAM Hip

    8 Goblet Squats w/ controlled eccentric & pause

Weightlifting

    Snatch w/ out hook grip

    3-3-3 ; 3x3 @ top weight

WOD
    5 Rounds

    20 Wall Balls

    20 Superman Extensions

Bonus

    Deadlift

    4x4 @ 80% of 8RM

6pm Bootcamp Workout


Tabata Bike

1:00 Rest

Tabata Russian Swings

1:00 Rest

Tabata Situps

2:00 Bike for Cals

2:00 KB Swings

2:00 Mt Climbers

2:00 Rest

1:30 Bike

1:30 KB Swings

1:30 Mt Climbers

1:30 Rest

1:00 Bike

1:00 KB Swings

1:00 Mt Climbers

1:00 Rest

:30 Bike

:30 KB Swings

:30 Mt Climbers



Saturday

Open Gym 8am-12pm


CrossFit 9:30am 


Bootcamp 11am

Sunday

 GYM CLOSED - Happy New Year

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3139 Dixie Highway
Building B 
Erlanger, KY 41018 

859-905-0171

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