Weekly Programming Week of May 1st- The Tracks Fitness Lab In Northern Kentucky


CrossFit WOD
Strength / Skill
Back Squat
8^8^8 ; 90/8*2
5-10lbs heavier than last week
:03-:05 sec pause in bottom of squat

3 Rounds for time (15 min cap)
10 Power Snatches @ 75/55
10 Overhead Squat @ 75/55
10 Hang Snatches @ 75/55
4/3 Ring Muscle Ups

A1) Press In Split
A2) Tall Jerk
B) Split Jerk


Split into 2 groups
A) 2 Rounds (:45 , :15)
Goblet Squat
Mt Climber
Hand to Hand KB Swing
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
500m Bike Easy Recovery


CrossFit Workout
Strength / SkillPower Clean3RMWOD@ 0:00 : 50 Burpees@ 4:00 : 50 Wall Balls@ 8:00 : 40 DB C&J @ 50/35@ 12:00 : 40 Box Jump Overs@ 16:00 : 20 Shoulder to Overhead @ 185/125@ 20:00 : Time Cap*Bonus*5 Rounds20/15 Calories on the Bike @ 10Work : Rest 1:1BURN CLASSESTabata Row1:00 RestTabata Burpees1:00 RestTabata Situps2:00 Row for Cals2:00 Burpees2:00 Mt Climbers2:00 Rest1:30 Row1:30 Burpees1:30 Mt Climbers1:30 Rest1:00 Row1:00 Burpees1:00 Mt Climbers1:00 Rest:30 Row:30 Burpees:30 Mt Climbers

CrossFit Workout
Strength / SkillA1) Deadlift5^5^5 ; 90/5A2) Turkish Getup3^2^1-1WODAMRAP 8 min4/3 Bar Muscle Ups4/3 Ring Dips20 Double Unders2 min RestAMRAP 87 Toes to Bar7 Pushups200' Shuttle Run*Bonus*Hang Clean3RMBURN CLASSES
Split in 3 GroupsA) 12 min AMRAP8-12 DB Floor Press w/ Glute Bridgehttps://youtu.be/ScPgnpXX2_s8-12 Russian KB SwingsB) 12 min AMRAP8-12 Single Arm Overhead DB Press / side3-5 Box Jumps1-2 Around The Worldshttps://youtu.be/XZDEo36cUAcC) 12 Min AMRAP10 - 1Wall Balls Situps1 - 10Rotational Wall Ball Throws / side

CrossFit WorkoutStrength / SkillPush Press5^5^5 ; 90/5*2WODEvery 6 min x 310 Thrusters @ 115/80300m Run10 Thrusters*Bonus*Track Work12 Rounds100m Sprint @ 9-10:90 sec rest5 Rounds10 Hollow Rocks10 V Ups10 Tuck Ups:10 sec Hollow Hold1 min rest
 BURN CLASSES3,2,1 Turkish Getups3,2, 1 HAM Hip
10 RoundsRowling*each frame, do equal number of DB Thrusters to # of meters away from 100m** strike equals 1 plate push length for everyone else


CrossFit Class

Strength / Skill

EMOM 12 , alt

a) 8-10 Supinated Grip Pendlay Rows

b) 15-20 Hollow Rocks + :10 sec hold


AMRAP 20 min

21 Situps

15 Chest to Bar Pullups

9 Strict Handstand Pushups



Either Snatch Piece

Power Snatch


No Hands No Feet Snatch


EMOM 18 min , alt

a) 5 Back Squats @ 90% Monday

b) 1-3 Strict Muscle Ups

scale w/ negatives



10 minutes

5 Inchworms

10 Seated Wall Slide

10 Single Leg Glute Bridges

5 Goblet Squats



Wall Balls

Box Jumps

KB Swings


8am-12noon - Open Gym

9:30am - CrossFit Team WOD

11am - BURN Class




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