Weekly Programming Week of May 13th - Northern Kentucky CrossFit Gym!

IT'S STILL HOT
This past week continued our streak of constant growth in daily attendance.  Keep up the hard work! 


Also, looks around and think of someone that you have not seen lately and reach out to them.  We have a list of MIA members that the trainers reach out to, but coming from a friend that invite can be different.  Let's keep the momentum!

Beginner Classes These are held at 7pm on Monday and Wednesday and 6pm on Tuesday and Thursday.  

Our CardioFit classes are also great for beginners, those classes are at 12noon on Monday, Wednesday and Friday and 3pm on Tuesdays and Thursdays.  

Monday

Warm-up
Ring Warmup
3 Rounds
10 Hollow Rocks
10 Band Pullaparts
10 Side Laying External Rotations


Gymnastics
Pullups
L1 : 0 Strict Pullups
Reverse Tabata Kip w/ Sponge Between Feet
4 x 6-8 Toenail Pullups
3 x 8-12 Ring Rows
5 x 5 Box Dips, weight as able

L2 : 1-3 Strict Pullups 
Reverse Tabata Kip w/ Sponge Between Feet
4 Rounds
1-3 Strict Pullups
1-3 Strict Dips
3 Rounds
8-12 Ring Rows
8-12 Pushups

Muscle Ups
L3: 5/3 Strict Pullups & Ring Dips
Reverse Tabata Kip w/ Sponge Between Feet
10 x 3,2,1 MU Drill
10 x 2 Seated Banded Muscle Ups
5 Minutes Practicing Strict Muscle Ups

L4 : 1 Strict Muscle Up

4 minutes Volume Strict Muscle Ups

8 minutes Volume 2 Hollow Arch Kips + 1 Kipping MU w/ sponge between feet

3 x 8-12 Ring Rows, elevate feet as able

L5 : 3-5 Strict Muscle Ups
8 minutes Volume Strict Muscle Ups @51X3 Tempo
4 minutes Volume Kipping Muscle Ups w/ Sponge BetweenFeet
* 10 Burpees each time you lose the sponge
3 x 8-12 Ring Rows , elevate feet as able
Core
3 x 15 V Ups + 20 Tuck Ups + 30 Hollow Rocks

WOD
4 Rounds
AMRAP 2 min
5 Cleans 165/105 ; 225/155
5 Burpees
* Rest 1 minute between rounds
** Resume next round where you left off

Tuesday

Warm-up
:90 sec Quad Smash
3 Rounds
:15 sec Banded Ankle / side
:15 sec Elevated Pigeon
8 Goblet Squats

Strength
Back Squat
5RM , 90/4*3

WOD
For Time : 15 min cap
750m Row
30 Ring Dips
500m Row
20 Hang Snatches 115/75
250m Row
10 Ring Dips

Wednesday
Warm-up
:60 sec Lat Smash
:60 sec Tricep Smash
:60 sec Calf Smash


2 Rounds
10 Seated Wall Slides
10 Thoracic Bridges / side

Weightlifting
Hang Clean
5 x 2 ; add 5-10lbs to last week's weight

WOD
AMRAP 14 minutes
14 Toes to Bar
14 Overhead Squats 95/65 ; 135/95
14 Deadlifts

Thursday
Warm-up
5 min with a Foam Roller
Crossover Symmetry

Skill
Skin The Cat

    Warmup
Inverted Tuck x 3
Inverted Hang x 2
    L1: Continue Practicing Tuck & Hang
    L2: Progress to Controlled Descent & Practice German Hangs
    L3: Practice German Hangs & Skin the Cats
L4: Skin the Cat + Pause in German Hang. Start to work lowering 45 degrees from inverted hang
L5 : Skin the Cats + Pause in German Hang. Progress to Back Lever


WOD
100 Double Unders
25 Calories on the Bike
50 Situps
20 Calories
40 Situps
15 Calories
30 Situps
10 Calories
20 Situps
5 Calories
10 Situps
100 Double Unders

Cool Down
2 x :60 sec 3 Way Shoulder1 x :120 sec Banded Hami Circuit

Friday

Warm-up
3 Rounds
1 TGU / side
8 Z Presses
12 Band Pull Aparts
:15 sec External Rotation w/ PVC Pipe

Weightlifting
Clean & Jerk
65-75/3*3 ; 75-80/2*5

WOD
Granite Games WOD

Saturday:
9:30am & 11am Team WOD
Bring A Friend


Sunday
Open Gym 9;30am-12noon

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3139 Dixie Highway
Building B 
Erlanger, KY 41018 

859-905-0171

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