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

6 comments (Add your own)

1. wrote:
Thanks for sharing such a pleasant idea, article is good,
thats why i have read it completely

Fri, October 5, 2018 @ 10:35 PM

2. Makailee wrote:
Hey, sutlbe must be your middle name. Great post!

Tue, October 23, 2018 @ 11:54 AM

3. affordable car insurance Waxhaw NC wrote:
The trouble with a good thing going is that there always seems to be someone who wants to jump in and make a mess of things or take over.However there is hope because above all institutions including religions is God and God always wins.

Thu, October 25, 2018 @ 3:25 PM

4. non owners auto insurance quotes Casa Grande AZ wrote:
I blog quite often and I seriously thank you for your content. This great article has really peaked my interest. I’m going to bookmark your site and keep checking for new details about once per week. I subscribed to your RSS feed too.

Fri, October 26, 2018 @ 12:24 PM

5. affordable auto insurance Charlotte NC wrote:
1. Možná by vám prospělo si nastudovat význam a obsah slova církev.2. nechtějte po věřících (kteří o sobě nic jiného netvrdí než to že jsou věřící) aby si hráli na vědoucí.

Fri, October 26, 2018 @ 10:53 PM

6. cheapest car insurance Ontario CA wrote:
Verdiğiniz bilgiler için çok teşekkürler. Sayenizde bağlantıları başka sayfada açmayı yapabildim. Blogger şablonumu daha önce değiştirmiştim. Şablonda üstteki resmi kendi çektiğim bir resimle değiştirmem konusunda yardımcı olabilirmisiniz.

Sat, October 27, 2018 @ 2:56 PM

Add a New Comment


code
 

Comment Guidelines: No HTML is allowed. Off-topic or inappropriate comments will be edited or deleted. Thanks.

3139 Dixie Highway
Building B 
Erlanger, KY 41018 

859-905-0171

Map - Location