Weekly Programming Week of February 12th- The Tracks Fitness Lab In Northern Kentucky

Monday
     StrengthDeadlift
1 RM

WOD
7 Rounds for time (11 minute cap)
7 Thrusters @ 75/55
7 Chest to Bar Pullups
7 Burpees

Bonus
Back Squat
5 x 5 @ 90% of last weeks 6

Monday 6pm Bootcamp
In Groups of 23 Rounds (1:00 each)
  • Jumping Lunges
  • Mt Climbers
  • Hand to Hand Swings
  • Pushups
  • Goblet Squats
  • KB Swings
  • Situps
  • Rest (1:00)
AMRAP 24 minutes
  • 500m Row
  • 1:00 Rest
Tuesday
     Strength
Push Press
5RM

WOD
5 Rounds for time
7 Shoulder to Overhead @ 155/100
7 Box Jump Overs @ 30/24

Bonus
2:00 Max Rope Climbs
2:00 Rest
1:30 Max Rope Climbs
1:30 Rest
1:00 Max Rope Climbs
Wednesday
IWT
A) 12 Rounds
1 Power Clean & Jerk
10 Wall Balls
Rest :60 seconds
*start @ 65% , add after 2-4 good reps
B) AMRAP 9 minutes
6 Front Squats @ 185/125
9 Hang Power Cleans @ 185/125
12 Deadlifts @ 185/125
C) 3 Rounds for distance
2:00 Handstand Walk
2:00 Rest

Bonus
3 x 10 Cuban Rotations
3 x 10 Front Delt Raise
3 x 10 Leaning Lateral Raise
3 x 10 Rear Delt Flyes
3 x 10 Bicep Curls
3 x 10 Triceps Extensions
6pm Bootcamp
w/ a partner
Tabata Russian SwingsTabata Air SquatsTabata Planks
30 min AMRAP With a Partner0:00-15:00 : 15/10 Cals on the bike15:00-30:00 : 12/8 Cals on the bike
Thursday

Skill
10 min Volume
Tuck Pull to Inverted on Bar

WOD

For Reps (26 min cap)
800m Run
1:30 HSPU
Rest 4 min
600m Run
1:00 HSPU
Rest 3 min
400m Run
:30 HSPU

Friday

  

Strength

Pick Your Poison
Snatch
15 x 1 ; EMOM*

or
Clean
15 x 1 ; EMOM*
*start @ 70% & add weight after 2-4 good reps

WOD

Open Test
20 min AMRAP
50 Wall Balls
50 Double Unders
40 Box Jumps
40 Toes to Bar
30 Chest to Bar
30 Burpees
20 Cleans
20 Shoulder to Overhead
10 Snatches
10 Muscle Ups


6pm Bootcamp Workout


5 Rounds (1:15 , :15)

  • Jump Rope

  • Russian Swings

  • Pushups

  • Reverse Lunges

  • Row

  • Situps

  • Bike

  • Rest

Saturday

Open Gym 8am-12pm


CrossFit 9:30am 


Bootcamp 11am

Sunday

 OPEN GYM 

9:30am-12pm

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Building B 
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859-905-0171

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