Weekly Programming Week of March 20th- The Tracks Fitness Lab In Northern Kentucky

Tuesday
Strength
Push Press
1RM

WOD
3 Rounds
300m Run
21 KB Swings @ 55/35
12 Pullups

Bonus
EMOM, alt @ 75%
1 Hang Power Snatch
1 Hang Snatch
1 Snatch
1 Hang Snatch
1 Snatch
1 Hang Snatch
1 Hang Power Snatch
1 Power Snatch
Wednesday

IWT
A) 30 Muscle Ups for time (10 min cap)
B) 3 Rounds @ 75%
1 Hang Power Clean
20 Double Unders
1 Hang Clean
20 Double Unders
1 Power Clean
20 Double Unders
1 Clean
20 Double Unders
Rest :90
C) 15-12-9-6-3 (8 min cap)
DB Thrusters
Toes to Bar

Bonus
3 Rounds for time
10 Alt Pistols
10 Box Jump Overs @ 24/20
10 DB Thrusters @ 50/35
10 Russian KB Swings @ 88/55
10 Power Burpees*
*no worms
Wednesday 6pm Bootcamp
2 Cycles

A1) 3 x 1:00 Goblet Squats
A2) 3 x 1:00 Russian KB Swings

Rest 1:00

B1) 3 x 1:00 90/90 Vertical Wall Ball Press
B2) 3 x 1:00 Rotational Med Ball Throws

Rest 1:00

C1) 2 x 1:00 Burpees
C2) 2 x 1:00 Bike
C3) 2 x 1:00 Ball Slams

Rest 3:00

*complete the entire station before rotating. No rest in between superset exercises. Sort starting positions as needed

Thursday

Skill
15 minute volume
1 TGU
5 Strict Chinups
5 Box Jumps
10 Air Squats

WOD
21-18-15-12-9-6-3
Row Cals
Bike Cals
Bonus
2 Rounds
:60 sec Lizard / side
:60 sec Pigeon / side
:60 sec Couch / side
:60 sec Frog
Bulletproof Shoulders
https://youtu.be/ACAz6HFj1xE

Friday

  

Weightlifting

Pick Your Poison
Snatch
EMOM for 12 min
75/1*4 ; 80/1*3 ; 85/1*2 ; 85+/1*3
Clean & Jerk
Every :90 seconds x 9
75/1*3 ; 80/1*2 ; 85/1*2 ; 85+/1*2

17.5 Prep

6pm Bootcamp Workout

Tabata Rolling Planks

Tabata Wall Sits

30 min AMRAP With a Partner

0:00-15:00 : 15/10 Cals on the bike

15:00-30:00 : 12/8 Cals on the bike

Tabata Rolling Planks

Tabata Wall Sits


Saturday

Open Gym 8am-12pm


CrossFit OPEN WOD 17.5 8am-11am


Bootcamp 11am

Sunday

 OPEN GYM 

9:30am-12pm

21 comments (Add your own)

1. EllCedo wrote:
Legally Fluoxetine Ups Cialis Toma cialis online How Long Does Cephalexin Last

Thu, June 7, 2018 @ 11:48 PM

2. LeonardWed wrote:
india cialis online

[url=http://cialisindiqw.com/]indian cialis[/url]
generic cialis

best generic drugs cialis

Mon, August 6, 2018 @ 12:27 PM

3. LeonardWed wrote:
cialis price and turkey otc

[url=http://cialisindiqw.com/]cialis india[/url]
cheap cialis

once daily cialis price

Mon, August 6, 2018 @ 10:22 PM

4. wrote:
My family members all the time say that I am wasting my time here at web, but I know I am getting experience all the time by reading such good articles
or reviews.

Thu, October 4, 2018 @ 10:06 PM

5. wrote:
This is really interesting, You're a very skilled blogger.
I have joined your rss feed and look forward to seeking more
of your wonderful post. Also, I have shared your website in my
social networks!

Mon, October 8, 2018 @ 6:52 AM

6. wrote:
I loved as much as you will receive carried out right here.

The sketch is tasteful, your authored material stylish. nonetheless, you command get bought an edginess over that you wish be delivering
the following. unwell unquestionably come more formerly again as exactly the same nearly very often inside case you shield this
hike.

Mon, October 8, 2018 @ 11:28 AM

7. wrote:
Its not my first time to go to see this website, i am visiting this web site dailly and
get fastidious facts from here daily.

Sat, October 27, 2018 @ 6:16 PM

8. wrote:
Thanks for sharing your thoughts on What Equipment is Needed for Sling TV.
Regards

Tue, November 20, 2018 @ 11:47 AM

9. wrote:
Hello there! I could have sworn I've visited this website before but after
browsing through a few of the posts I realized
it's new to me. Regardless, I'm definitely delighted I discovered it and I'll
be book-marking it and checking back often!: https://4kplex.com/aquaman2018/, https://fullhds.com/aquaman-fullmovie/

Fri, December 14, 2018 @ 12:55 PM

10. wrote:
You need to take part in a contest for one
of the highest quality blogs on the web. I'm going to highly recommend this site!:
https://netflixhds.com/aquaman/, https://xxxhds.com/aquaman-full/

Sat, December 15, 2018 @ 7:39 AM

11. wrote:
Hi, Neat post. There is an issue along with your website in internet explorer, might test this?

IE nonetheless is the market leader and a huge portion of
folks will omit your excellent writing because of this problem.:
https://3xhds.com/aquaman-fullmovie/, https://123moviefull.com/aquaman-fullmovie/

Mon, December 17, 2018 @ 10:44 AM

12. wrote:
Watch Aquaman 2018 Movie Online Free No Sign Up Aquaman 2018 Full Movie Online Free No Sign Up: https://aquamanfull.pw/

Mon, December 17, 2018 @ 1:57 PM

13. wrote:
Nice blog here! Also your web site loads up very fast!
What web host are you using? Can I get your affiliate link
to your host? I wish my site loaded up as quickly as yours lol: https://clemsonvsnotredamelive.de/
https://clemsonvsnotredamelive.de/stream/
https://clemsonvsnotredamelive.de/online/

Fri, December 28, 2018 @ 4:48 PM

14. wrote:
Incredible points. Great arguments. Keep up the amazing effort.

Wed, January 23, 2019 @ 1:18 PM

15. wrote:
Hi, yup this piece of writing is in fact pleasant and I have
learned lot of things from it about blogging. thanks.
https://captainmarvelfull.co https://123fullmovie.de/captainmarvel/ https://captainmarvelfullmovie.net

Sun, March 3, 2019 @ 5:02 AM

16. wrote:
Hi there to all, the contents existing at this
site are really remarkable for people experience, well, keep up
the nice work fellows.

Thu, April 4, 2019 @ 9:56 AM

17. wrote:
Thanks for sharing your thoughts. I really appreciate your efforts and I am waiting for your further write ups thanks
once again.

Wed, April 10, 2019 @ 3:59 AM

18. wrote:
Wow, this piece of writing is fastidious, my sister
is analyzing such things, therefore I am going to
inform her.

Wed, April 17, 2019 @ 3:56 AM

19. wrote:
Your style is very unique compared to other people I have read stuff from.
Thank you for posting when you have the opportunity, Guess I will just bookmark this page.

Sun, May 26, 2019 @ 3:04 PM

20. wrote:
Great work! This is the kind of info that should be shared across the web.
Shame on Google for no longer positioning this put up higher!
Come on over and seek advice from my web site . Thank you =)

Tue, July 9, 2019 @ 3:45 AM

21. wrote:
This design is incredible! You obviously know how to keep a reader entertained.
Between your wit and your videos, I was almost moved to start my own blog (well, almost...HaHa!) Great job.
I really enjoyed what you had to say, and more than that, how you presented it.

Too cool! pof natalielise

Tue, July 23, 2019 @ 3:53 AM

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