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

6 comments (Add your own)

1. Lesatting wrote:
Cialis No Funciona Cheap Celexa No Prescription cialis canada Sildenafil Sans Prescription Kamagra Oral Jellies Preis

Fri, April 27, 2018 @ 10:32 PM

2. ElbertGaimb wrote:
comprar cialis cialis comprar online
http://comprar-cialis-generico.net/
precio cialis cialis necesita receta

Sat, June 2, 2018 @ 11:30 AM

3. Jamesnog wrote:
vente cialis cialis générique
http://prixciallisgenerique.com/ cialis pas cher
[url=http://prixciallisgenerique.com/]cialis achat[/url] vente cialis

Sat, June 9, 2018 @ 5:19 AM

4. Rayann wrote:
That insgiht would have saved us a lot of effort early on.

Tue, October 23, 2018 @ 10:55 AM

5. affordable auto insurance Morristown TN wrote:
I am curious how much of this largesse spent in the last few years has been audited or even put for tender. Enough already. No more wasteful pet projects that accomplish very little and rob worthy projects of a comfort zone.

Sun, October 28, 2018 @ 10:24 AM

6. cheap auto insurance quotes Mattoon IL wrote:
Sylance 0 0Hmm bei dem Teil das ich bei Amazon hatte stand es nicht in der Bewertung.^^Allerdings ist es beim Original sogar ein Kevlarfaden.Trotzdem nettes Teil oder?

Sun, October 28, 2018 @ 5:29 PM

Add a New Comment


code
 

Comment Guidelines: No HTML is allowed. Off-topic or inappropriate comments will be edited or deleted. Thanks.

3139 Dixie Highway
Building B 
Erlanger, KY 41018 

859-905-0171

Map - Location