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

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