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1/9/2023 - 1/15/2023 Week of Programming!

Updated: Jan 12, 2023

TO SEE FULL PROGRAMMING CLICK ON THE "WORKOUTS" ICON




PROGRAMMING INFORMATION


Cycle Information


Hi Untamed Team,


We hope you are all doing good and had a great start into 2023.

Here is a little recap in case you missed last weeks coaches notes.


X We start this week with a couple of new progressions:

1 - MON | the strength parts on Monday will follow an 8 week squat endurance cycle. We will build to a 10RM and retest it at the end of the cycle. Absolute percentages are a bit lower in this cycle as we work on a higher capacity.

2 - TUE | in the weightlifting part on Tuesday we work on barbell cycling of the clean and Jerk. It's is a 4 week 'Grace' progression.

3 | we have 6 more weeks before the open kick off on the 16th of February. this means we will work a lot on classic open movements like the double under, Toes-to-bars, Pull-Ups, Wallwalks, Db work and different burpee variations to prepare everybody as good as possible.

4 | it is the second week of the month which means we approaching a new benchmark workout. For this years first benchmark test we will go for 'Karen meets Annie'


The rough structure for the next three months will look like this:

MO | Strength

TU | Weightlifting

WED | Skill

THU | Strength

FRI | Conditioning

SA | Team Wod

SU | Hero WOD


As always Stay Wild and have fun with this weeks training!



MONDAY

Strength

  • Back Squat

Conditioning

  • Dumbbell Snatch

  • Bar Facing Burpee

  • Deadlift

TUESDAY

Strength

  • Clean & Push Jerk

Conditioning

  • Dumbbell Overhead Lunge

  • Toe To Bar

WEDNESDAY

Accessory

  • Rope Climb

  • Wall Walk

Conditioning

  • Air Squat

  • Sit Up

  • Kettlebell Swing

  • Push-Up

  • V-Up

THURSDAY


Accessory

  • Double Under

Conditioning

  • Wall Ball

  • Double Under

  • Sit Up


FRIDAY

Conditioning

  • Bike Erg

  • Lateral Jump Over Bar

  • Floor Wiper

  • Hang Power Snatch

  • Row

  • Power Snatch

  • Rope Climb

SATURDAY

Conditioning

  • Thruster

  • Air Bike

  • Bar Facing Burpee

  • Double Under

SUNDAY

Conditioning

  • Coaches' Choice Hero Workout




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