Weekly Programming Week of July 25th - Northern Kentucky's CrossFit Gym!

Monday

Warm-up
  • 3 Rounds
    • 5 Beat Swings
    • 10 Good Mornings
    • 10 Front Foot Elevated Half Kneeling Split Squats / Leg
    • 50' Banded Lateral Walk
Strength
    Back Squat
    3 - 3 - 3 ; 90/3*2 ; 90/MAX Reps
    *percentage off of heavy set of 3

WOD
    "Helen"
    3 RFT  
    400m
    21 KB Swings @55/35 ; Double KB SN @35/26
    12 Pullups ; Bar Muscle Ups

Core
    Accumulate 100 Hollow Rocks
    *keep a strong hollow body, dont let this get sloppy
    *each time you break, 1 heavy TGU / side

Tuesday

Warm-up
  • :60 sec Tricep Smash
  • 2 Rounds
  • 15 Wall Slides
  • 5 Inch Worms
  • 5 Infant Squats
  • :15 sec PVC Front Rack
Weightlifting
    Warmup Complex

  • No Hands Power Clean + Front Squat

    50/3 ; 55/2 ; 60/1

 

  • Clean

    80/2 ; 85/2 ; 90/1*2 ; 82.5/2 ; 87.5/2 ; 92.5/1*2


WOD
    AMRAP 16 minutes
    9 Dips
    18 Wall Balls
    18 Situps
    1 Rope Climb


Wednesday

Warm-up
  • Crossover Symmetry
  • 3 Rounds
    • 1 TGU
    • 10 Double KB Z Press
    • 10 Tall Jerks
    • 10 Side Laying External Rotations
Weightlifting

3 Push Press + 2 BN Push Jerk + 1 Split Jerk

     Build to a heavy complex then 90/(1+1+1)*3

WOD
21-18-15-12-9-6-3
    Calorie Row
    63-54-45-36-27-18-9
    Double Unders

Thursday

Skill
    15 min Volume
    1-2 Skin The Cats / Inverted Tucks
    10 Archer Pushups on Rings / progressions
    50' (Bear Crawl, Crab Walk, HS Walk)


Flush
0:00 - 4:00
18/15 Calories per min on Rower
4:00-11:00
20 Thrusters 45/35
15 Calories on Bike
10 Toes to Bar
*AMRAP format
11:00-15:00
Row 1000m  

Friday

Warm-up
- :60 sec Lat Smash
- 2 Rounds
- : 15 sec KB Arm Bar
- :15 sec Thoracic Extension Hold on Wall Ball
- 10 Kang Squats
- 10 Muscle Snatches / Cleans

Weightlifting
Pick your Poison
  1. Snatch + Overhead Squat
    80/2 ; 85/2 ; 90/1 ; 95/1 ; +2.5% until miss
  1. Clean + Front Squat + Jerk (Charlie C&J on Saturday)
    80/1 ; 85/1 ; 90/1 ; 95/1 ; +2.5% until miss


WOD
    4 RFT
    7 Muscle Ups / 7 C2B + Dips / 7 Pullups + Pushups / 7 Ring Rows + Pushups
    21 GHD Situps
Saturday:
9:30am & 11am Team WOD
Bring A Friend


Sunday
Open Gym 9:30am-12noon

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3139 Dixie Highway
Building B 
Erlanger, KY 41018 

859-905-0171

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