Weekly Programming Week of May 15th- The Tracks Fitness Lab In Northern Kentucky

Tuesday

BURN CLASSES!AMRAP 40 min
400m Run
40 Russian KB Swings
30 Wall Balls
20 Burpees
1 min rest
300m Run
30 Russian Swings
20 Wall Balls
10 Burpees
1 min rest
200m Run
20 Russian Swings
15 Wall Balls
10 Burpees
1 min rest

CROSSFIT CLASSES
Strength / Skill
Bring Sally Up
A1) Walking Lunges
5 x 5 / leg
A2) RDL
5 x 8

WOD
AMRAP 12 min
50 Air Squats
100 Double Unders

*Bonus*
Back Squat
3x3 @ 80% of 8RM
Wednesday

BURN CLASSES500m Row for time
5 Rounds (1:00, :00)
Wall Balls
KB Sumo Deadlift High Pull
Bike for Calories
DB Push Press
Row for Calories
Situps
1:00 rest

CROSSFIT CLASSES

Strength / Skill
For time (15 min cap)
10-9-8-7-6-5-4-3-2-1
Strict HSPU
*scale with pike pushups, add deficit as able
Superset w/ 1 Strict Rope Climbs
**scale w/ 3 Rope Rows

WOD
5 Rounds for time (18 min cap)
15 Pullups
15 Strict Press @ 75/55
15 Superman Extensions

*Bonus*
Deadlift
3 x 3 @ 70% of 5RM

Thursday
BURN CLASSES 
Split into 2 groups
A) 2 Rounds (:50 , :10)
Goblet Squat
Mt Climber
Hand to Hand KB Swing
Pushup
Split Jump
Single Arm KB Row (switch @ :20 sec)
Alternating Goblet Cossack Squats
DB Push Press
DB Lunge & Rotation
2:00 Rest
B) AMRAP 22 min
1000m Bike for time
200m easy
800m Bike for time
200m easy
600m for time
200m easy
400m for time

200m easy

200m for time

200m easy

repeat

CROSSFIT CLASSES

Strength / Skill

Overhead Squat

2^2^2 -2-2-2

WOD

5 Rounds

2 min

Unbroken Muscle Ups @ 9 RPE

10 Alt Pistols*

Max Box Jump Overs in Remaining time @ 30/24

1:00 Rest

*Bonus*

5 Rounds

10 Hollow Rocks

10 V Ups

10 Tuck Ups

:10 sec Hollow Hold

1 min rest

Track Work

4 Rounds

200m Sprint @ 9-10

2:30 Rest

8 Rounds

100m Sprint @ 9-10

1:30 Rest

Friday


BURN CLASSES


Split into 2 groups
a) AMRAP 24 min
1000m Row @ 9 RPE
500m Row @ 6 RPE
500m Row @ 9 RPE
500m Row @ 6 RPE
b1) 10 Min AMRAP
10 DB Stepups / leg + DB Curl
:30 sec Plank
10 Russian twists / side
b2) 10 Min AMRAP
10 DB Floor Press w/ Hip Bridge
15 Russian KB Swings
5 Strict Pullups / 10 Ring Rows

CROSSFIT CLASSES


Strength / Skill

Pick your Poison

a) Snatch
5 x 2 @ 5-10lbs heavier than last weeks top weight
b) Clean
5 x 2 @ 5-10lbs heavier than last weeks top weight
c) Jerk
5 x 2 @ 5-10lbs heavier than last weeks top weight
if you didnt complete last week then do
2^2^2 -2-2-2

WOD

For time
20 Power Snatches @ 95/65
20 Toes to Bar
20 Thrusters
20 Burpees
20 Sumo Deadlift High Pull
20 Wall Balls

*Bonus*

Pick another lift from class

Saturday

8am-12noon - Open Gym

9:30am - CrossFit Team WOD

11am - BURN Class

Sunday

 OPEN GYM 

9:30am-12pm

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3126 Dixie Highway
Building B 

Erlanger, KY 41018 

859-905-0171

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