Weekly Programming Week of July 3rd The Tracks Fitness Lab In Northern Kentucky

Have A Safe & Happy July 4th
Thank you to everyone who attended the 1st Tracks Pool Party of 2017.  It was a great time with our Fit Fam!  Stay tuned for another get together in late July.Holiday Schedule ReminderMonday CrossFit 9:30am, 11am, 3:30pm, 5pm
Burn 6pm
Tuesday- CLOSED
Wednesday - Back To Normal Schedule
Wednesday CrossFit
Strength
Snatch Grip Deadlift
5^5^5 ; 95*5
WOD
"Scotty"
AMRAP 11
5 Deadlifts @ 315/205
18 Wall Balls
17 Bar Facing Burpees
Bonus
Power Snatch + Snatch Grip Push Press + Overhead Squat
70-77.5/(1+2+3)*6
Wednesday Burn ClassesSplit into 2 groups
A) 2 Rounds (:45 , :15)
Goblet Squat
Mt Climber
Hand to Hand KB Swing
Pushup
Split Jump
Single Arm KB Row (switch @ :20 sec)
Alternating Goblet Cossack Squats
DB Push Press
DB Lunge & Rotation
2:00 Rest
B) AMRAP 22 min
1000m Bike for time
500m Bike Easy Recovery

Thursday CrossFit
Strength
Power Clean + Hang Clean + Front Squat + Push Press + Jerk
5 x 1 , add 5-10lbs to last week
WOD
8 Rounds, every 2 min
250m Row @ 10
Bonus
A1) Ring Row
5 x 8-10
A2) Lateral Landmine Raise
5 x 8-10
Thursday Burn Classes
3 Rounds (:50 , :10)
Happy Baby
Jumping Jacks
Downward Dog
Alternating Goblet Cossack Squats
Lizard (R)
Jumping Lunges
Lizard (L)
Pushups
Twisted Cross (R)
Mt Climbers
Twisted Cross (L)
Burpees
Standing Forward Fold
1 min rest

Friday CrossFit
Strength
Front Rack Walking Lunges
5 x 6/ leg
WOD
AMRAP 15
3 Strict HSPU
6 Hang Cleans @ 135/85
9 Calorie Row
Bonus
Push Press + Push Jerk + Jerk
5 x (3+2+1)
Friday Burn Classes
Split into 2 groups
a) Assault Bike
10 min
:15 sec @ 9 , 1:45 sec Rest
10 min
:30 sec @ 9 : :30 sec Rest
5 min @ 6 RPE
b) AMRAP 20 minutes
20 Alt DB Snatch (10 / side)
50 Mt Climbers (25 / side)
100 Single Unders
Saturday8am-12noon Open Gym9:30am CrossFit Class11am Burn Class
Sunday9:30am-12noon Open Gym

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