Weekly Programming Week of September 25th, The Tracks Fitness Lab & CrossFit The Tracks Erlanger Kentucky

MONDAY CROSSFIT
Weightlifting
Snatch Pull + Snatch High Pull + Snatch + Overhead Squat
1^1^1 ; 90/1*4
Build over the first 3 sets, take 90% of that weight for the remaining 4 sets
Keep the hands on the bar. Not TnG
WOD
4 Rounds, Every 6:00
250m Row
4/2 Muscle Ups
250m Row
Weightlifting *Bonus*
Clean Pull + Power Clean + Clean
1^1^1 ; 90-95/1*4
*keep hands on the bar during the entire set
**build over the first 3 sets, then take 90% of the top weight
for the remaining 4 sets

 MONDAY BURN


Split into 3 Groups
2 Rounds
A) AMRAP 7 min
1000m Bike Sprint
500m Recover
B) AMRAP 7 min
7 Alt DB Bicep Curls / side
7 Alt DB Snatch / side
C) AMRAP 7 min
14 Russian KB Swings
1 Plate Push
*2 min rest between groups
TUESDAY CROSSFIT
Strength
A1) Push Press
3^3^3 ; 90/3*3
A2) Bent Over Row
5^5^5 ; 90/5*3
WOD
21-15-9
Toes to Bar
Burpees
Gymnastics *Bonus*
15 min Volume
listed from highest to lowest difficulty
- Strict Deficit HSPU
- Strict HSPU
- Handstand Negative to Headstand Tripod
- Pike Pushups
- Pushups
TUESDAY BURN
6 Rounds (:50 , :10)
- DB Thrusters
- KB Deadlift High Pull
- Split Jumps
- Pushups
- Situps
- Jump Rope
2 min rest
WEDNESDAY CROSSFIT
WOD
AMRAP 10 min
5 Standing Broad Jumps
3 Cleans @ 75-85%
Broad Jump : Goal is to cover as much ground as
possible. Do not rebound jumps.
Cleans : Any variation just dont let it get ugly
Strength
Deadlift
2 Reps Every minute for 20 minutes
@70-80%
can choose to do a set of 2 at the top of each minute
or can choose 1 rep every :30
Strength *Bonus*
Front Squat
80/3*8
2 min rest between sets
WEDNESDAY BURN
Split into 2 Groups
2 Rounds
A) 2 Rounds
1 min Row @ 6
Tabata Row for Cals
B) 10 min AMRAP
10 Rotational Med Ball Throws / side
10 Wall Ball Cleans
20 Mt Climbers / leg
2 min rest bewtween groups
THURSDAY CROSSFIT
Accessories
4 Rounds (20 min)
10 Bulgarian Split Squats / side
10 Single Arm KB Z Press / side
10 Inverted Rows
10 Good Mornings
WOD
5 Rounds for time (20 min cap)
10 KB SN (L)
10 KB SN (R)
100' Single Arm Front Rack Carry (L)
100' Single Arm Front Rack Carry (R)
10 HSPU
Endurance *Bonus*
1 mile Run : Time Trial
THURSDAY BURN
3 Rounds
10 Inch Worms
20 Walking Lunges / leg
Split into 2 Groups
A) AMRAP 15 min
15/10 Cal Bike Sprint
2 min rest
B1) AMRAP 7
12-15 DB Push Press
:15 sec Side Plank / side
1 min rest
B2) AMRAP 7 min
7 man Makers
14 Burpees
2 min rest between groups
FRIDAY CROSSFIT
Weightlifting
Pick Your Poison
Hang Snatch + Snatch
(2+1) ^ (2+1) ^ (2+1) ; 2 x (2+1) @ top weight
or
Hang Clean + Clean
(2+1) ^ (2+1) ^ (2+1) ; 2 x (2+1) @ top weight
WOD
For time (8 min cap)
100 Double Unders
30/20 Pullups
400m Run
Endurance *Bonus*
Bike
5:00 @ 6
3 Rounds
2000m @ 8-9
1000m @ 5-6
FRIDAY BURN
3 Rounds
8 - 12 Hami Curls On Rower
12-15 Step Ups / leg
15-20 Russian Twists
20 Strokes Row Complex
w/ a partner
Row Sprints
1 x 50 Calories / 500m
2 x 40 Cals / 400m
3 x 30 Cals / 300m
4 x 20 Cals / 200m
5 x 10 Cals / 100m
rest as partner rows

Saturday

8am-12noon Open Gym

CrossFit 9;30am

Burn 11am


Sunday

9;30am-12noon Open Gym

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3139 Dixie Highway
Building B 
Erlanger, KY 41018 

859-905-0171

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