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

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