Weekly Programming Week of January 30th - Northern Kentucky CrossFit Gym

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

WOD

5 Rounds for Total Reps
:30 sec Row for Calories
:30 sec Rest
:30 sec Thrusters
:30 sec Rest

Bonus

Assault Bike
0:00 - 2:00 @ 6RPE
2:00 - 4:00 @ 7RPE
4:00 - 5:00 @ 8RPE
4 Rounds
35/25 Calories @ 10 RPE
Rest 2:00 between rounds
5:00 @ 6-7 RPE

Monday 6pm Bootcamp
EMOM for 12 min, alt
Russian SwingsPushups
EMOM for 12 min, altPlate PushesSitups
EMOM for 12 min, altWall BallsPlank Holds
TabataRounds 1 & 2 : Lateral LungesRounds 3 & 4 : Crossover LungesRounds 5 & 6 : Reverse LungesRounds 7 & 8 : Air Squats
Tuesday
     Strength
Push Press
5-5-5 ; 90/5*2
WOD
As Far As Possible in 14 min
1 Clean & Jerk
1 Bar Muscle Up
2 Clean & Jerks
2 Bar Muscle Ups
3 C&J
3 Bar MU
etc
BONUS
7 Rounds for time
7 KB Snatches (L) - 55/35
7 KB Snatches (R) - 55/35
14 Wall Balls 
Wednesday
IWT
A) 6 Rounds or 15 min
Max Hang Power Cleans in :30 sec
*start at 60% & add weight as able
12/8 Cals on the Bike

Rest :90 seconds

B) 5 Rounds
5 Deadlifts
5 Bar Facing Burpees
3 Deadlifts
3 Bar Facing Burpees
1 Deadlift
1 Bar Facing Burpee

Rest 1 min
*start @ 60%

C) 8 min Volume
8 Suspended Crunches
8 Hamstring Curls on the Rower

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 Tricep Extensions


6pm Bootcamp
5 Rounds (:45 , :15)
  • Goblet Squats
  • Burpees
  • Hand to Hand Swings
  • Burpees
  • Mt Climbers
  • Rest :60
3 Rounds (:45 , :15)
  • Walking Lunges
  • KB Swings
  • Sit-ups
Thursday

Skill
10 min Volume
Tuck Pull to Inverted on Bar
WOD
5 Rounds Each for time
10 Handstand Pushups
20 Toes to Bar
30 Wall Balls
50 Double Unders
Rest 3:00 between Rounds
Bonus
40 minute Run
@ 0:00 ; 10:00 ; 20:00 ; & 30:00
Run 1000m @ 9RPE
the remainder of the 10 minutes,
run at a 6RPE
*last 1000m burst @ 10RPE

Friday

  

Strength

Pick your poison
Snatch EMOM*
15 x 1
Clean EMOM*
15 x 1
*start @ 75%, add weight after 2-4 good reps

WOD

just going to leave this blank, but that doesnt mean we arent doing a WOD

 ;)

Bonus

The Other Lift


6pm Bootcamp Workout


Tabata Rolling Planks

Tabata Wall Sits

30 min AMRAP With a Partner

0:00-15:00 : 15/10 Cals on the bike

15:00-30:00 : 12/8 Cals on the bike

Tabata Rolling Planks

Tabata Wall Sits

Saturday

Open Gym 8am-12pm


CrossFit 9:30am 


Bootcamp 11am

Sunday

 OPEN GYM 

9:30am-12pm

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