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Weekly Programming Week of October 9th The Tracks Fitness Lab In Northern Kentucky MONDAY CROSSFITWeightlifitingSN Pull + SN High Pull + Snatch + OHSBuild to a MaxWOD4 Rounds, Every 4:0015/10 Calories on the Bike8 KB SN (L) 55/358 KB SN (R)200' Shuttle RunStrength *Bonus*Back Squat80/5 ; 87.5/3 ; 92.5/1 ; 82.5/5 ; 90/3 ; 95/1MONDAY BURNSplit into 2 GroupsA1) AMRAP 12 min8-12 DB Bench Press12-15 DB Hammer Curls8- 12 Lateral Bench Step Overs / legRest 2 minA2) AMRAP 12 min12 Wall Balls:15 Side Plank / side8-12 Single Leg Glute Bridges / legB) AMRAP 24 min1000m Row @ 8-9400m Row @ 5-6TUESDAY CROSSFITStrengthPush Press1^1^1^1^1 ; 90/1*3WODFor time (22 min cap)150 Double Unders50 Toes to Bar50 Overhead Squats @ 115/7550 Box Jump Overs @ 24/20150 Double UndersGymnastics *Bonus*For time20/10 Strict PullupsRest 2 min30/20 Chest to Bar PullupsRest 2 min40/30 PullupsTUESDAY BURN5 Rounds (:45 , :15)- Burpees- Mt Climbers- Clock Lunges (Fwd, Side, Rev)- Clock Lunges (Fwd, Side, Rev)- Pushups- Russian Twists- Shuttle RunRest 3 minWEDNESDAY CROSSFITWeightliftingClean Pull + Power Clean + CleanBuild to a MaxWODAMRAP 14 min25 Power Cleans @ 115/7525 Wall Balls25/20 Calories25 Handstand PushupsAccessories *Bonus*4 Rounds for Quality10 Bulgarian Split Squats / side10 Single Arm KB Z Press / side15 Inverted Rows20 Hip Extensions w/ SN Grip Lat PullsWEDNESDAY BURN2 RoundsTabata- DB Thrusters- Row- Russian KB Swings- Bike- Jump Rope1 min rest between tabatasTHURSDAY CROSSFITSkillStrict MU DevelopmentWOD@ 0:004 Rounds for time250m Row5 Snatches @ 155/105@ 10:003 Rounds for time500m Row10 Burpees over the Rower@ 20:002 Rounds for time750m Row15 KB Swings @ 70/55THURSDAY BURNAMRAP 455 Plate Pushes40 Situps30 KB Halos (15/ side)20 Alt DB Snatches10 T Pushups2:00 restFRIDAY CROSSFITWeightliftingPick your PoisonHang Snatch or Hang Clean3RMWODAMRAP 12 min21 Toes to Bar15 Burpees9 Thrusters @ 115/75Rest 1:00Strength *Bonus*Front Squat85/2*8FRIDAY BURNRowling*each meter away from 100 = pushups**each strike = 1 lap run Attachment Posted on Sun, October 8, 2017 by Matt Plapp No comments (Add your own) Add a New Comment Your Name: Your Email/URL (Optional): Your Comment: Enter the code: Comment Guidelines: No HTML is allowed. Off-topic or inappropriate comments will be edited or deleted. Thanks. 3139 Dixie HighwayBuilding B Erlanger, KY 41018 859-905-0171Member Log-In Contact Us 3139 Dixie HighwayBuilding B Erlanger, KY 41018 859-905-0171Member Log-In Map - Location