Weekly Programming Week of January 2nd - Northern Kentucky CrossFit Gym

Monday
  Weightlifting
Snatch High Liftoff + :05 sec Eccentric + Snatch
2RM , then 2 singles @ 2RM weight
WOD
AMRAP 14 minutes :
21 Overhead Squats @ 95/65
7 Muscle Ups
Scale OHS with double KB Front squats
Muscle Ups should be completed in 3 or less sets,
adjust your reps in rounds as needed to meet this
Bonus
Tall Jerk
20/5*3
Half Press, On Toes
https://youtu.be/QWCyQBN1vDM
Jerk From Rack
3-3-3 ; 3x3
Build over the first 3 sets to a challenging weight
then repeat that weight for 3 sets
Row
0:00 - 2:00 @ 22-26 SPM (Strokes Per Minute)
2:00 - 4:00 @26-30 SPM
4:00 - 6:00 @32+SPM
8 x 125 (working meters) @ 40+ SPM
Rest 2 min between rounds
*working meters means your meter count starts
once your SPM hits 40
1000  Row @ 22-26 SPM

6PM BOOTCAMP2 Cycles
A1) 3 x 1:00 Goblet SquatsA2) 3 x 1:00 Russian KB Swings
Rest 1:00
B1) 3 x 1:00 90/90 Vertical Wall Ball PressB2) 3 x 1:00 Rotational Med Ball Throws
Rest 1:00
C1) 2 x 1:00 BurpeesC2) 2 x 1:00 BikeC3) 2 x 1:00 Ball Slams
Rest 3:00
*complete the entire station before rotating. No rest in between superset exercises. Sort starting positions as needed
Tuesday
     WeightliftingSnatch w/ :03 sec pause in the bottom
5 x 2 ; add 5-15 lbs to top weight from 2 weeks ago
WOD7 Rounds for time (7:00 cap) :
5 Power Clean & Jerk @ 135/95
5 Sumo Deadlift High Pull @ 135/95
Bonus2:00 Max Toes to Bar
2:00 Max Rope Climbs
2:00 Rest
1:30 Max Toe to Bar
1:30 Max Rope Climbs
1:30 Rest
1:00 Max Toes to Bar
1:00 Max Rope Climbs
1:00 MAX Burpees
Wednesday
IWT


 

A) For Reps
1:00 Thrusters @ 95/65
1:00 Pullups
:45 Thrusters
:45 Pullups
:30 Thrusters
:30 Pullups
B) 6 Rounds
6 Back Squats
6-12 KB Pushups
Rest 1 minute
C) 8 Minute Volume
8 Goblet Squats @31X1
8 Russian KB Swings
12 American KB Swings
8 Goblet Walking Lunges / leg
8-12 Inverted Rows
BonusPush Press
8-8-8 ; 90/8 


 

6PM BOOTCAMP
Tabata x 2RowSitupsAir SquatsPushupsRing Rows*complete full tabata before switching. Rest 1 min between exercises
Thursday

WeightliftingClean w/ :03 sec pause in bottom
2RM ; then 2 singles w/ 2RM weight
WODAMRAP 10 min
20 90/90 Verticle Plate Press
5 Cleans @ 60% of todays top weight
BonusSkill / Endurance
4 Rounds
    :30 sec Assault Bike @ 8-9 RPE
    2:30 @ 6 RPE
6 min Practicing Skin The Cats
4 Rounds
    :30 sec Assault Bike @ 8-9 RPE
    2:00 @ 6 RPE
6 min Practicing HS Walks
4 Rounds
    :30 sec Assault Bike @ 8-9 RPE
    1:30 sec @ 6 RPE

Friday

  

Strength

Deadlift
5-5-5 ; 90/5*2

WOD

AMRAP 7 min
5 Handstand Pushups / Ring Dips
10 Calorie Row
15 Box Jump Overs

Rest 4 min

AMRAP 7 min
5 Ring Dips / Pushups
10 Deadlifts @ 185/125
15 Wall Balls

Bonus

Back Squat
5x5 @ 90% of top set of 6 from Wednesday


6pm Bootcamp Workout


3 Rounds

    10 Inch Worms

    10 Wall Slides

    10 Single Leg Glute Bridges

Jumping Tabata

Round 1 & 5 : 2 Foot forward & backward

Round 2 & 6 : 2 Foot side to side

Round 3 & 7 : Split foot

Round 4 & 8 : 180 degree turn jumps

AMRAP 27 minutes

21/15 Calories on the Bike

15 Russian KB Swings

9 Pushups

Saturday

Open Gym 8am-12pm


CrossFit 9:30am 


Bootcamp 11am

Sunday

 OPEN GYM 

9:30am-12pm

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3139 Dixie Highway
Building B 
Erlanger, KY 41018 

859-905-0171

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