Weekly Programming Week of March 6th- The Tracks Fitness Lab In Northern Kentucky

Back Squat
5-3-1, 5-3-1

AMRAP 10 minutes
3 Overhead Squats @ 96/65
3 Lateral Bar Burpees
6 Burpees
9 Burpees

5 Rounds
10 Staggered Leg RDL / side
10 Bulgarian Split Squats / side
10 Wide Leg Good Mornings
Monday 6pm Bootcamp
Split into 2 Groups
  1. Row 20 minutes
500m Row1:00 Rest
  1. AMRAP 10 minutes
30 Mt Climbers / Legs20 Goblet Squats10 Pushups
AMRAP 10 minutes20 Russian KB Swings10 Situps
Clean EMOM
65/1*5 (Hang Power Clean)
70/1*4 (Hang Clean)
75/1*3 (Power Clean)
80/1*2 (Clean)
85/1 (Clean)
6 Rounds every :90 sec to build to a 1RM

AMRAP 14 minutes
7 Power Cleans @135/95
35 Wall Balls
70 Double Unders

Push Press + Push Jerk + Split Jerk

A) 5 Rounds (18 min cap)
5 Hang Snatches
200m Run
Rest :90
B) 5 Rounds (15 min cap)
Deadlift Clusters
3.2.1 @ 80% of 1RM
Max UB Muscle Ups
12/8 Cal Bike Sprint
Rest 1:00
C) 8 Minute Volume
10 Hollow Rocks
10 V Ups
10 Tuck Ups
:10 sec Hollow Hold

15 min Volume
10 Half Kneeling Landmine Press / side
10 Landmine Rows / side
:20 - :30 sec in L Sit or Tuck Sit
Wednesday 6pm Bootcamp
2 RoundsTabata Pairs, 1 minute rest in between stations
  1. 4 Rounds Each, Alt each Round
  • DB Thrusters
  • Plank Hold
  1. 4 Rounds Each, Alt each Round
  • Single Arm KB Swing
  • Plate Push
  1. 4 Rounds Each, Alt each Round
  • Wall Balls
  • Rotational Medball Throws
  1. 4 Rounds Each, Alt each Round
  • Ring Rows
  • Pushups

Handstand Walk Practice
3-5 Rounds
2 KB Windmills / side
4 Front Rack Squats / side
6 KB Snatches / side

8 Inverted Rows


6 Rounds w/ a partner
200m Run
Partner Holds a plank




Pick Your Poison
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

17.3 Strategy & Pacing

6pm Bootcamp Workout


200m Run

Rest 1 minute

300m Row

Rest 1 minute

1600m Bike

Rest 1 minute


Open Gym 8am-12pm

CrossFit OPEN WOD 17.3 8am-11am

Bootcamp 11am




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