Weekly Programming Week of October 9th The Tracks Fitness Lab In Northern Kentucky

MONDAY CROSSFIT

Weightlifiting

SN Pull + SN High Pull + Snatch + OHS

Build to a Max

WOD

4 Rounds, Every 4:00

15/10 Calories on the Bike

8 KB SN (L) 55/35

8 KB SN (R)

200' Shuttle Run

Strength *Bonus*

Back Squat

80/5 ; 87.5/3 ; 92.5/1 ; 82.5/5 ; 90/3 ; 95/1

MONDAY BURN

Split into 2 Groups

A1) AMRAP 12 min

8-12 DB Bench Press

12-15 DB Hammer Curls

8- 12 Lateral Bench Step Overs / leg

Rest 2 min

A2) AMRAP 12 min

12 Wall Balls

:15 Side Plank / side

8-12 Single Leg Glute Bridges / leg

B) AMRAP 24 min

1000m Row @ 8-9

400m Row @ 5-6

TUESDAY CROSSFIT

Strength

Push Press

1^1^1^1^1 ; 90/1*3

WOD

For time (22 min cap)

150 Double Unders

50 Toes to Bar

50 Overhead Squats @ 115/75

50 Box Jump Overs @ 24/20

150 Double Unders

Gymnastics *Bonus*

For time

20/10 Strict Pullups

Rest 2 min

30/20 Chest to Bar Pullups

Rest 2 min

40/30 Pullups

TUESDAY BURN

5 Rounds (:45 , :15)

- Burpees

- Mt Climbers

- Clock Lunges (Fwd, Side, Rev)

- Clock Lunges (Fwd, Side, Rev)

- Pushups

- Russian Twists

- Shuttle Run

Rest 3 min

WEDNESDAY CROSSFIT

Weightlifting

Clean Pull + Power Clean + Clean

Build to a Max

WOD

AMRAP 14 min

25 Power Cleans @ 115/75

25 Wall Balls

25/20 Calories

25 Handstand Pushups

Accessories *Bonus*

4 Rounds for Quality

10 Bulgarian Split Squats / side

10 Single Arm KB Z Press / side

15 Inverted Rows

20 Hip Extensions w/ SN Grip Lat Pulls

WEDNESDAY BURN

2 Rounds

Tabata

- DB Thrusters

- Row

- Russian KB Swings

- Bike

- Jump Rope

1 min rest between tabatas

THURSDAY CROSSFIT

Skill

Strict MU Development

WOD

@ 0:00

4 Rounds for time

250m Row

5 Snatches @ 155/105

@ 10:00

3 Rounds for time

500m Row

10 Burpees over the Rower

@ 20:00

2 Rounds for time

750m Row

15 KB Swings @ 70/55

THURSDAY BURN

AMRAP 45

5 Plate Pushes

40 Situps

30 KB Halos (15/ side)

20 Alt DB Snatches

10 T Pushups

2:00 rest

FRIDAY CROSSFIT

Weightlifting

Pick your Poison

Hang Snatch or Hang Clean

3RM

WOD

AMRAP 12 min

21 Toes to Bar

15 Burpees

9 Thrusters @ 115/75

Rest 1:00

Strength *Bonus*

Front Squat

85/2*8

FRIDAY BURN

Rowling

*each meter away from 100 = pushups

**each strike = 1 lap run

Posted on Sun, October 8, 2017 by Matt Plapp

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3139 Dixie Highway

Building B
Erlanger, KY 41018

859-905-0171

Contact Us

3139 Dixie Highway

Building B
Erlanger, KY 41018

859-905-0171

Map - Location