Weekly Programming Week of January 23rd - Northern Kentucky CrossFit Gym23rd

Monday
     StrengthBack Squat
6RM

For Time
15-12-9-6-3
Thrusters @ 95/65
Chest to Bar Pullups

Bonus
Snatch w/ :03 sec pause in botttom
2RM

Monday 6pm BootcampEMOM for 15 minutes , alternating1 Turkish Getup / side5 Inchworms + Pushup5 Single Leg Glute Bridges / side + 5 Glute Bridges
5 Rounds1:00 Burpees1:00 Air Squats1:00 Situps1:00 Rest1:00 Row1:00 Pushups1:00 Rest
Tuesday
     StrengthClean High Liftoff + :05 sec Eccentric + Clean
1RM

AMRAP 10 min
3 Handstand Pushups
3 Cleans @ 185/125
6 HSPU
3 Cleans
9 HSPU
3 Cleans
12 HSPU
6 Cleans
15 HSPU
6 Cleans
18 HSPU
6 Cleans
21 HSPU
9 Cleans
etc
*cleans are full ROM

Bonus
8 min MAX Muscle Ups
8 min MAX Pistols
Wednesday
IWT
A) Power Snatch
3 Rounds
3 Hang Power Snatches
3 Burpees*
3 Rounds
2 No Feet Power Snatches
5 Burpees*
3 Rounds
1 Power Snatch
7 Burpees*
*as fast & as high as possible
1:00 Rest after each round

B) For time
75 Box Jump Overs @ 24/20
*EMOM starting at 0:00 , 5 deadlifts @ 70% of 5RM

C) AMRAP 10 min
15 Toes to Bar
50' HS Walk / 3 Wall Walks

Bonus
4 sets
10 Bicep Curls w/ slow eccentric
50 Banded Tricep Extensions

6pm Bootcamp
3 Rounds25 Banded Good Mornings10 Thoracic Rotations / side10 Seated Wall Slides
AMRAP 25 minutes50 Hand to Hand Swings40 Mt Climbers / leg30 Reverse Lunges20 Burpees10 Calorie Bike

Thursday

16 min Volume
3 TGU / side
Tuck Pull to Inverted on Bar

EMOM for 24 min, alt
- 5 Shoulder to Overhead
- :40 sec Plate Push
- :40 sec Double Unders

Bonus
Assault Bike 40 min + Bursts
@ 0:00 ; 10:00 ; 20:00 ; & 30:00
75/60 Calories @ 9 RPE
the remainder of the time, cruise @ 6-7 RPE

Friday

  

Strength

Pick your Poison
EMOM x 15 min
Snatch Pull + Snatch*
Every :90 x 12
Power Clean + Clean + Jerk*
*start @ 70% , add weight after 2-4 good reps

For time

75-50-25

KB Swing
Wall Ball
Situp

Bonus

the other lifting piece


6pm Bootcamp Workout


Tabata (1 min rest between tabatas)

  • Jump Rope

  • Burpees

  • Russian KB Swing

  • Plank Walk-Ups

  • Wall Sits

  • KB Swing

  • Rolling Plank

  • Bike

Saturday

Open Gym 8am-12pm


CrossFit 9:30am 


Bootcamp 11am

Sunday

 OPEN GYM 

9:30am-12pm

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