Weekly Programming Week of January 9th - Northern Kentucky CrossFit Gym

Monday
  Warm-up4 Rounds5 Medicine Ball Squats5 Medicine Ball Cleans5 Medicine Ball Thrusters30-50 Single Unders + 10-15 Double Unders
StrengthFront Squat    5-5-5; 90/5*2
WODFor Time90-60-30 , Wall Balls180-120-60 , Double Unders
BonusSnatch w/ :03 sec pause in the bottom    5x2 ; add 5-15lbs to your top triple from 2 weeks ago

6PM BOOTCAMPTabata Row for CaloriesTabata Situps
4:00 Row for meters1:00 Rest1:00 Situps:30 Rest3:00 Row for meters1:00 Rest1:00 Situps:30 Rest2:00 Row for meters1:00 Rest1:00 Situps:30 Rest1:00 Row for meters1:00 Rest1:00 Situps:30 Rest1:00 Row for meters

Tuesday
     Warm-up10 MinutesRow 15 Strokes (5 Legs Only, 5 Legs + Body, 5 Full Stroke)5 Half Kneeling Press, left arm5 Half Kneeling Press, right arm5 Transition Rocks (Incline, Supine, or Elevated)
Gymnastics30 Muscle Ups for time , 10 minute cap
WOD25 min AMRAP, w/ a partner20 Steps Single Arm Walking OH Lunge (Left)20 Steps Single Arm Walking OH Lunge (Right)20 Calorie Row Sprint20 Weighted Situps*each partner performs full amount of reps, just uses partner as rest & to hold feet on situps
BonusJerk3RM
Wednesday
IWT

 

12 min EMOM , alternating    10 Single Arm KB Swings, (L)    10 Single Arm KB Swings (R)    10 Divebomber Pushups
5 Rounds    4 Deadlifts (goal weight is last weeks top set of 5)    12/8 Calorie Bike Sprint    :90 sec rest


 

For Time , 12 min cap


 

    30-20-10    Deadlift @ 185/125    Handstand Pushups

 

8 Min Volume    8 Barbell Rollouts    8 Pallof Presses / side
Bonus    40 KB Thrusters for time , 8 min cap
6PM BOOTCAMP
15 Rounds:60 sec Plank:15 sec transition:60 sec Wall Balls1:00 Rest
Thursday

Warm-up
5 Rounds5 Single Arm Overhead Squats, left5 Single Arm Overhead Squats, right2-4 Strict Pullup + 4-6 Beat Swings0:30-0:45 Front Plank
Power Jerk    4-4-4 ; 90/4
WOD    3 Rounds for time (8 min cap)    21 Power Snaches 75/55    15 Chest to Bar Pullups

Friday

  

Strength

EMOM 9, alternating:

a) 100' Kettlebell Front Rack Carry, left arm

b) 100' Kettlebell Front Rack Carry, right arm

c) 10 Perfect Burpees

Weightlifting   

Clean High Liftoff + 5 Count Eccentric + Clean 2RM, then 2 singles with 2RM weight

WOD

AMRAP 20:

12 Power Cleans, 135#/95#

20 Bar Facing Burpees

Bonus

Back Squat

6-6-6-6, add 5-10lbs to each set from last week


6pm Bootcamp Workout


10 Rounds

:30 sec Bike SPRINT

:30 sec rest

1:00 Russian KB Swings

:30 sec Rest

1:00 Pushups

2:00 Rest

Saturday

Open Gym 8am-12pm


CrossFit 9:30am 


Bootcamp 11am

Sunday

 OPEN GYM 

9:30am-12pm

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