Weekly Programming Week of March 27th- The Tracks Fitness Lab In Northern Kentucky

Monday
Strength
Bench Press
10^10^10 ; 90/10
build over the first 3 sets
then drop 10% for the 4th set

WOD
3 Rounds for time (14 min cap)
30 Pushups
15 Toes to Bar
10 Power Snatches @ 115/75

BonusSplit Jerk
5^5^5-5-5-5
^ = increase weight
- = stay at same weight / repeat
Pick one based on skill level, listed hardest to least difficult
1) 3 Rounds
1:00 Strict Muscle Ups
1:00 Kipping Muscle Ups
2:00 Rest
2) Accumulate
5 Strict Muscle Ups
10-15 Kipping Muscle Ups
3) Accumulate 10-15 Muscle Up Negatives
https://youtu.be/-LcZZGAMv_c
5 Rounds Transition Rocks

Elevated (most difficult)
https://youtu.be/wqoiM6E-wyA

Supine (medium difficulty)
https://youtu.be/9YI7hWo2ywM

Incline (least difficult)
https://youtu.be/xNtmL6pZSIc

Monday 6pm BootcampSplit into 2 Groups
A. 8 Rounds
:30 sec Russian KB Swing
:30 sec Rest
:30 sec Pushups
:30 sec Rest
:30 sec Assault Bike @ 9 RPE
:30 sec Rest

AMRAP 24 min
500m Row / 300m Run
40 Walking Lunges / ;eg
30 Situps
20 Ring Rows / 10 Strict Pullups

5 min rest in between groups
Tuesday
StrengthBack Squat
10^10^10 ; 90/10
*:03-:05 sec pause on first rep of each set
build over the first 3 sets
then drop 10% for the 4th set

WOD
AMRAP 15 min
100' Goblet Walking Lunge @70/45
20/15 Assault Bike Calories
100' Goblet Walking Lunge
25/20 Row Calories
*if doing bonus row, bike both sets of calories

Bonus
5000m Row : Time Trial
KB Rack Cossack Squat
3x8-12 / leg
https://youtu.be/1hx0fAOqQmA
Wednesday
Strength1a) Deadlift
8^8^8 ; 90/8
*grip remains double overhand
build over the first 3 sets
then drop 10% for the 4th set
1b) Strict Chinup
4 x 2-3 reps shy of failure

WOD
5 Rounds for time (5 min cap)
8 Deadlifts @ 185/125
8 Chest to Bar Pullups

Bonus
Power Clean + Power Jerk + Jerk
1^1^1-1-1-1-1

Wednesday 6pm Bootcamp5 Rounds (:45 , :15)
Running in Place (High Knees)
Goblet Squats
Alt. DB Snatch
Mt Climbers
Russian Swings
Wall Balls
Rest 2 min
Thursday
Skill
Power Snatch
3^3^3-3-3-3
build over the first 3 sets
repeat for the next 3 sets

WOD
For time (17 min cap)
75 Double Unders
40 Burpees
75 Double Unders
40 Alt DB Snatches
75 Double Unders
40 Box Jumps
75 Double Unders

Bonus
Push Press
10^10^10 ; 90/10
Run
1 Lap @ 6 RPE
1/4 Lap @ 9 RPE, then 3/4 lap @ 6 RPE
1/2 Lap @ 9 RPE, then 1/2 lap @ 6 RPE
3/4 Lap @ 9 RPE, then 1/4 lap @ 6 RPE
1 Lap @ 9 RPE
1 Lap @ 6 RPE

Friday

Strength

Clean Pull + Power Clean + Clean
2^2^2-2-2-2
build over the first 3 sets
repeat for the next 3 sets

WOD

AMRAP 14 min
200m Run
10/6 Strict Handstand Pushups
10 Overhead Squat @ 115/75

Bonus

EMOM for 12 min, alt
a) 5 Back Squats @ 90% from Tuesday
b) 6/4 Bar Muscle Ups
*scale with C2B or Pullup

6pm Bootcamp Workout

Split into 2 groups

A.         25 min AMRAP w/ a partner

         200m Run

  1. Tabata

a.          Burpees

b.          Mt Climber

c.          Flutter Kicks

d.          Russian Twists

e.          Wall Sit

1 min rest in between tabatas

Saturday

Open Gym 8am-12pm


CrossFit 9:30am


Bootcamp 11am

Sunday

 OPEN GYM 

9:30am-12pm

1 comment (Add your own)

1. wrote:

Sun, April 2, 2017 @ 4:46 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