Weekly Programming Week of February 6th - Northern Kentucky CrossFit Gym23rd

Monday
     StrengthFront Squat
4-4-4 ; 90/4*2

WOD
For time : (12 min cap)
21-18-15-12-9-6-3
Chest to Bar Pullups
Calories
*Bonus*
Power Snatch + Snatch
10 x 1 ; every :90 seconds
*start @ 70% , add after 2-4 good reps
*not TnG
1000m Jog @ 6
3 Rounds Calisthenics
- 50' High Knees
- 50' Butt Kicks
- 50' Carioca
- 1 Falling Start
3 x 30' Sled Sprints @ bodyweight +
1 x 100m Hill Sprint @ 9
4 x 200m Hill Sprint @ 10
rest 3:00 between rounds
4 x 100m Hill Sprint @ 10
rest 2:00 between rounds
1000m Run @ 8

Monday 6pm Bootcamp
Split in 2 groups5 Rounds3 min Row for Distance1 min Row Recovery
AMRAP 3 minutes x 53 Russian KB Swings6 Push-ups9 Air Squats1:00 Rest
Tuesday
     StrengthClean & Jerk
12 x 1 ; Every :90 seconds
*start @ 75% , add after 2-4 good reps

WOD
AMRAP 3 min x 5
3 Power Cleans @ 135/95
6 Burpees
9 WallBalls
Rest 1 min between rounds
*pick up where you left off

*Bonus*
Push Press
5-5-5 ; 90/5*2
Wednesday
IWT
A) 30 Muscle Ups For Time (10 min cap)

B) 5 Rounds for total Reps
:30 sec Power Snatches
:30 sec Overhead Squats
1:00 Double Unders
1:00 Rest
Round 1 @ 75/55
Round 2 @ 95/65
Round 3 @ 115/75
Round 4 @ 135/85
Round 5 @ 155/100

C) 8 min Volume
1 TGU
15 Hollow Rocks

*Bonus*
4 Sets
10 Bicep Curls
50 Banded Tricep Pushdowns

6pm Bootcamp
Split in 2 groupsBike8 Rounds (:20 , :10)2 min Recovery8 Rounds (:15 , :15)2 min Recovery8 Rounds (:10 , :20)2 min Recovery
AMRAP 0:00-9:00 min12 Step-ups / leg12 Russian Swings12 SitupsAMRAP 9:00-18:00 min12 Goblet Squats12 Hand To Hand Swings12 Russian Twists
Thursday

Skill2 Tabatas
Straight Arm Hollow Body Pulls
Push Press + Push Jerk + Split Jerk
1-1-1-1-1

WOD
AMRAP 13 min
50 Wall Balls
40 Deadlifts @ 135/95
30 HSPU
*Bonus*
Row 50 min @ 22-28 SPM*
@ 0:00 ; 10:00 ; 20:00 ; 30:00 ; & 40:00
row 1000m @ 9RPE
*the remaining time rowing is pracitice,
do not be lazy, focus on strong body postions,
flat back, quick & straight handle return,
hips behind knees & shins verticle in catch
no pausing

Friday

  

Strength/Skill

Pick Your Poison


Low Hang Snatch
15 x 1 ; EMOM*
Low Hang Clean
15 x 1 ; EMOM*

*start @ 70% & add weight after 2-4 good reps


WOD

you guys rocked this last week so its blank again

*Bonus*

The Other Lift or

Back Squat

6-6-6 ; 90/6*2


6pm Bootcamp Workout


w/ a partner

150-300-450-600-750-600-500-400-300-200-100

Row Sprints

While partner Rows

15-30-45-60-75-60-50-40-30-20-10

Mountain Climbers / leg

Saturday

Open Gym 8am-12pm


CrossFit 9:30am 


Bootcamp 11am

Sunday

 OPEN GYM 

9:30am-12pm

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