Weekly Programming Week of July 9th The Tracks Fitness Lab In Northern Kentucky

Monday
CrossFit Classes
Endurance
10 Rounds, every 2:00
Bike :30 @ 10
WOD
For Time
15-12-9
KB Snatches (sport style) / arm @ 55/35
Jumping Lunges for max height / leg
*Bonus*
Pause Snatch Pull + Hang Power Snatch + Snatch Grip Push Press + Overhead Squat + Snatch Balance
67.5-75/1*6
https://youtu.be/Vc_CWKFc0ugBurn Classes

Split into 2 Groups
A) 24 min, Every 2:00, alt
a) 200m Run
b) 15/12 Cal Row (1:00 cap)
B) AMRAP10 min
8-12 DB Bench Press
8-12 Ring Rows
:30 sec Plank Hold
Rest 2 min
AMRAP 10 min
6 DB Stepups / leg + Curl
12 Alt DB Snatch
12 Reverse Crunches
4 min rest between groups
TuesdayCrossFit
Strength / Skill
Clean Pull + Clean + Low Hang Clean + Hang Clean
77.5-85/1*5

WOD
5 Rounds for time (15 min cap)
20 Wall Balls
15 Situps
*Bonus*
EMOM 15, alt
a) 6-12 Ring Pushups w/ Ring Support / KB Pushups / Pushups
b) 4-6 Chinups / Ring Rows
c) 10 V Ups
 Burn Classes

AMRAP 50 min
20 Pushups
20 Russian KB Swings
1 Plate Push
Every 10 min, max reps cardio calorie burner
:30 sec Burpees
:60 sec Mt Climber
:90 sec Jumping Jacks Wednesday
CrossFit
Strength / Skill
EMOM 16 , alt
a) 100' Farmers Carry
b) 300' Shuttle Run

WOD
For time
300m Run
30 Burpees
30 Alt DB Power Snatches @ 50/35
*Bonus*
Weighted Stepups
3 x 6 / leg
Dip Belt Squats
4 x 6

 

Burn Classes


Split into 2 Groups

A) AMRAP 24 min

200m Run

300m Row

1000m Bike

B) 20 Alt KB Halos

https://youtu.be/wJcmanVh5EE

15 Rotational Med Ball Throws / side

10 Wall Balls

10 Inch Worms

 

Thursday


CrossFit


Strength / Skill

Hang Snatch

5 x 2 @ +5lbs to 2 weeks ago


WOD

For time (15 min cap)

150 Double Unders

3 Rounds

10 Strict HSPU*

*fatigue to kipping

20 Reverse Crunches

150 Double Unders

*Bonus*

EMOM 16, alt

a) 100' Waiters Carry (L)

b) 100' Waiters Carry (R)

 

Burn Classes


4 Rounds (:50, :10)

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

 

 

Friday


CrossFit Classes


Strength / Skill

Push Press + Push Jerk + Split Jerk

62.5-72.5/(3+2+1)*5

Do not TnG, full reset for each lift


WOD

For time (18 min cap)

1000m Run

1500m Row

3000m Bike

*Bonus*

EMOM 10, alt

a) Ring Row @X131

8 - 10

@X131 = eXplode up, :01 sec pause at top, :03 sec eccentric , :01 sec pause @ bottom

b) Half Kneeling Landmine Lateral Raise

8-10 / side

https://youtu.be/XAiZJP7bHKg

Burn Classes


Split in 3 Groups

A) 12 min AMRAP

8-12 DB Floor Press w/ Glute Bridge

https://youtu.be/ScPgnpXX2_s

8-12 Russian KB Swings

B) 12 min AMRAP

8-12 Single Arm Overhead DB Press / side

3-5 Box Jumps

1-2 Around The Worlds

https://youtu.be/XZDEo36cUAc

C) 12 Min AMRAP

10 - 1

Wall Balls Situps

1 - 10

Rotational Wall Ball Throws / side


Saturday

8am-12 Noon Open Gym


9:30 CrossFit Class


11am BURN Class

Sunday

Open Gym 9:30-Noon

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