Weekly Programming Week of July 31st The Tracks Fitness Lab In Northern Kentucky

Power Clean + Clean + Front Squat + Push Press + Jerk
Build to a heavy
For time (10 min cap)
30 Power Clean & Jerks, @ 135#/95#
Prowler Push
50' ^ 50' ^50' , 3 x 50'
Build over first three sets to a weight that is challenging but manageable
Should be explosive throughout. slowing down is ok. Stopping / walking is not
Repeat for 3 more sets

Split into 5 Groups
2 Rounds
- Goblet Squat
- Mt Climber
- Single Arm KB Swing (switch each round)
- Pushup
- Jumping Lunges
1 min rest between exercises
Barbell Conditioning
For time (6 min cap)
21 Thrusters @ 115/75
15 Thrusters @ 155/105
9 Thrusters @ 185/115
12 Rounds, every 2 min
:30 sec Max Calories
alternate between Rower & Bike
Back Squat

Split into 3 Groups
A) EMOM 15 min
:15 sec Bike Sprint
B) AMRAP 15 min
8-12 DB Deadlift
:45 sec Jump Rope
8-12 DB Push Press
:45 sec Jump Rope
C) EMOM 15, alt
:30 sec Situp
:30 sec Plate Push
: 30 sec Wall Sit
3 min rest between groups
Double Overhand, no hookgrip
10 Rounds for time (10 min cap)
4 DB Power Cleans @ 50/35
6 DB Front Rack Walking Lunges (total)
8 Box Jumps @ 30/24
Fat Grip Deadlift Hold
4 x Max Effort @ 30-50% of 1RM
*if not using fat grips, use 50-60% of deadlift
*goal is :15+ sec

Split into 2 Groups
A) AMRAP 20 min
500m Row
1 min rest
B) Partner Intervals


200m Run

20 Wall Balls

10 Burpees

*each partner does the full amount each time,

just rest as their partner goes

4 min rest between groups




Skill / Strength

EMOM 16, alt

a) 4-8 Bent Over DB Rows


b) :30 sec Handstand Practice

Choose one of the following, listed from least to most difficult

- Tripod Hold (Goal :20-:30 sec Hold each round)

- Tripod Liftoff (Goal 4-5 Controlled Reps each round)

- Tuck Headstand (Goal :20-:30 sec Hold each round)

- Headstand (Goal :20-:30 sec Hold each round)

- Pike Press / Straddle Press Headstand (Goal 4-5 Controlled Reps each round)

- Frong Stand (Goal :20-:30 sec Hold each round)


4 Rounds for time (22 min cap)

25 Feet Anchored Wall Ball Situps

10 Power Snatches @ 135/85

300m Run


Gymnastic Pressing Development

10/7 Strict HSPU / Dips

2:00 Rest

15/10 Kipping HSPU / Dips



10 min Volume

5 Inch Worms

5 Twisted Cross

5 Thoracic Bridges / side

5 Single Leg Glute Bridgles / side

With a Partner

AMRAP 30 min

w/ a partner

20 Calories on the Bike

20 Alt DB Snatches

20 Mt Climbers / leg





Power Snatch + Snatch Grip Push Press + Overhead Squat + Snatch Balance

Build to a heavy


For time (10 min cap)


Row Calories

Wall Balls


Front Squat




Split into 3 Groups

A) For time

21 KB Swings

200m Run

21 KB Swings

300m Run

21 KB Swings

400m Run

B) For time

15 DB Thrusters

200m Run

15 DB Thrusters

300m Run

15 DB Thrusters

400m Run


9 Burpees

200m Run

9 Burpees

300m Run

9 Burpees

400m Run

each piece capped at 12 min

3 min rest between


8am-12 Noon Open Gym

9:30 CrossFit Class

11am BURN Class


Open Gym 9:30-Noon

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