Weekly Programming Week of August 21st The Tracks Fitness Lab In Northern Kentucky

We're Moving This Week!Let's do this peeps.  WE'RE STOKED!!!!!!!!!!!!!!! The new space is AMAZING!   We will be closed Friday-Sunday and we'll need all the help we can get.  I'll be posting updates on the members page all week as well since we'll be over there Wednesday & Thursday painting wall ball signs and hanging banners, etc.  FYI, the inside was professionally painted for us so we avoided that headache:)
CLICK HERE TO RSVP - Please note if you have a truck or trailer you'll be bringing
MONDAY CROSSFIT
Strength
Deadlift
1^1^1^1 ; then 90/2*3
WOD
For time
15-12-9
Calories on the Bike
Front Squats @ 185/125
Bonus
3 Rounds, not for time
10 Staggered Leg RDL / leg
10 Single Arm DB/KB Rows / side
5 Jefferson Curls
:30 - :45 sec Sorenson Hold
RDL
https://youtu.be/O0H46EsPpFY
Row : Pause at both ends
Jefferson Curl : Slow & controlled in both directions. Really focus on moving each vertebrae seperately
https://youtu.be/nYS0R4c3qCA
Sorenson Hold : no load
https://youtu.be/MOxTs_zgaUk
MONDAY BURN
Split into 3 Groups
A) 12 min AMRAP
500m Row
8-12 DB Push Press / side
B) 12 min AMRAP
300m Run
20 Wall Balls
C) 12 min AMRAP
8-12 DB Bench Press
8-12 DB Step Ups / leg
:15 - :20 sec Side Plank / side
*3 min rest between groups
TUESDAY CROSSFIT
Weightlifting
EMOM x 15
70/1*2 ; 75/1*2 ; 80/1*2 ; 85/1*2 ; 85-92.5/1*7
*the goal is 15 solid lifts with technique dialed in. Adjust weight accordingly
WOD
For time : 20 min cap
50 Situps
50 DB Snatches , alt every 5 reps
50 Overhead Squats @ 95/65
50 Situps
Bonus
Jerk
EMOM x 15
70/1*2 ; 75/1*2 ; 80/1*2 ; 85/1*2 ; 85-92.5/1*7
TUESDAY BURN
Split into 2 Groups
A) AMRAP 24 min
500m Row @ 9
250m Row @ 6
1000m Row @ 8
250m Row @ 6
B) AMRAP 10 minutes
10 Calorie Bike
10 Russian KB Swing
2 min rest
AMRAP 10 minutes
10 Burpees
10 Situps
*rest 4 minutes between groups
WEDNESDAY CROSSFIT
Strength
Double KB Front Squat
5 x 8-12
WOD
For time (15 min cap)

10-20-30-40

Wall Balls

Burpees


Bonus

A) Strict Pullup Development

12 minute Volume Accumulation

listed from highest to lowest proficiency

1) Strict Chest to Bar Pullup

2) Strict Pullup

3) Pullup Negative (goal of :05 sec)

4) Toenail Pullup

5) Ring Row

regardless of which exercise you choose, the emphasis should be on

submaximal sets with perfect form. Break each set before failure

B) Strict Ring Dip Development

12 min Volume Accumulation

listed from highest to lowest proficiency

1) Strict Ring Dip @ 31X1

2) Strict Ring Dip

3) Ring Dip Negative

4) :05 - :10 Ring Support + :05 - :10 Dip Support

regardless of which exercise you choose, the emphasis should be on

submaximal sets with perfect form. Break each set before failure

@31X1 = :03 eccentric, :01 pause at bottom , accelerate up, :01 pause at top turning rings out

*on strict ring dips, pause at top & bottom, but no specific tempo on the eccentric

**aim for the slowest negative possible & emphasize control the entire way down

***stay tight & hollow while trying to turn rings out in ring support. Maintain tension in dip support

WEDNESDAY BURN

Split into 2 Groups

A) 2 Rounds (:40 , :20)

- KB Deadlift High Pull

- Goblet Reverse Lunges

- Single Arm KB Swing

- DB Thrusters

- Situps

- KB Deadlift High Pull

- Goblet Reverse Lunges

- Single Arm KB Swing

- DB Thrusters

- Situps

- 2 min rest (repeat)

B) 2 Rounds (:40 , :20)

- Wall Ball Chop

- Plank Walkup to Pushup

- Single Leg Straight Leg KB Deadlift

- Burpees

- Wall Balls

- Wall Ball Chop

- Plank Walkup to Pushup

- Single Leg Straight Leg KB Deadlift

- Burpees

- Wall Balls

- 2 min rest (repeat)

4 min rest between groups

THURSDAY CROSSFIT

Endurance

w/ a partner 30 min cap

20/10 Calories (P1 Bike, P2 Row)

30/20 Calories (P1 Row , P2 Bike)

40/30 Calories (P1 Bike, P2 Row)

50/40 Calories (machine of choice)

40/30 Calories (P1 Row , P2 Bike)

30/20 Calories (P1 Bike , P2 Row)

20/10 Calories (P1 Row , P2 Bike)

Bonus

A1) Double KB Strict Press

5 x 8-12

A2) Alternating Bicep Curl

5 x 8-12

THURSDAY BURN

3 Rounds

5 Inch Worms

50' Butt Kicks

5 Inch Worms

50' High Knees

100' Side Shuffle

100' Carioca

Split into 2 Groups

A) AMRAP 20 min

5 Strict Pullups / 10 Ring Rows

10 Pushups

10 Lateral Step Ups / Leg

20 Banded Good Mornings

B) AMRAP 20 min

w/ a partner

200m Run

300m Run

400m Run

*each partner runs each distance,

rest as partner runs

*rest 4 minutes between groups


Friday, Saturday & Sunday

NO CLASSES

MOVING ALL DAY

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3139 Dixie Highway
Building B 
Erlanger, KY 41018 

859-905-0171

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