Weekly Programming Week of June 12th- The Tracks Fitness Lab In Northern Kentucky

Monday

BURN CLASSES

Split into 2 groups
A) 2 Rounds (:45 , :15)
Box Jump
Single Arm, alternating DB Thruster
Cross Body Mt Climber
Alternating DB Power Snatch
Wall Ball Cleans
Rotational Wall Ball Throws (L)
Rotational Wall Ball Throws (R)
Push-up
Rest 2 min
B) AMRAP 20 min
750m Row for time
250m Row easy
500m Row for time
250m Row easy
250m Row for time
250m Row easy
2 min rest
5 min rest between groups
CROSSFIT
Strength / Skill
Back Squat
6^4^2 , 6^4^2
*second round should be heavier than the first
WOD
AMRAP 10 min
4 HSPU
16 DUs
*Bonus*
Snatch Pull + Snatch + Overhead Squat
Build to a heavy
Tuesday

BURN CLASSES
10 min Volume
10 Inchworms
10 Goblet Squats
20 Steps Bear Crawl
10 Thoracic Bridges / side
3 Rounds
AMRAP 10 min
50 Russian KB Swings
40 Cal Bike
30 Situps
20 Burpees
10 Strict Pullups
3 min rest between rounds
pick up where you left off
CROSSFIT
Strength / Skill
Push Press
5^3^1 , 5^3^1
*second round should be heavier than the first
WOD
For time (20 min cap)
1000m Run
10 Rounds
2 Bar MU
4 Ring Dips
12 Air Squats
*Bonus*
Bike
3 Rounds
50/35 Calories @ 9
1:1 Rest
Wednesday

BURN CLASSESSplit 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

CROSSFIT
Strength / Skill
Clean + Front Squat + Jerk
Build to a Heavy

WOD
For time : (10 min cap)
21 Hang Cleans @ 115/75
9 Chest to Bar Pullups
15 Hang Cleans
15 Pullups
9 Hang Cleans
21 Toes to Bar

*Bonus*
Deadlift
Build to a heavy double overhand single
Thursday
BURN CLASSES 
5,4,3,2,1 Turkish Getups
5,4,3,2,1 HAM Hip
10 Rounds
Rowling
*each frame, do equal number of DB Thrusters to # of meters away from 100m
** strike equals 1 plate push length for everyone else
CROSSFIT
Strength / Skill
10 min volume
Listed from highest to Lowest Proficiency
1) Strict Muscle Up
2) Muscle Up Negative
3) Transition Rock
WOD
3 Rounds, every 7 min
300' Shuttle Run (50',50',50')

10 DB SN (L)

10 DB SN (R)

30' HS Walk / 1 Wall Walk

300' Shuttle Run (50',50',50')

Friday


BURN CLASSES

4 Rounds (:50 , :10)

- 200m Run

- Pushups

- Alt Goblet Cossack Squats

- Hand to Hand KB Swings

- DB Push Press w/ pause @ top

- Situps

- Wall Balls

- Rest

 

CROSSFIT

Strength / Skill

Pick Your Poison

Snatch, Clean, or Jerk

6x1

*start @ 85% & build weight as able

goal is 6 good singles, not to necessarily hit a max

 

WOD

For time (12 min cap)

10 OHS @ 135/95

20 Bar Facing Burpees

15 OHS

25 Bar Facing Burpees

20 OHS

30 Bar Facing Burpees

 

*Bonus*

Pick another lift

Saturday

NO CLASSES SATURDAY! 


Come help out and cheer on everyone. The competition runs 7am-3pm

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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