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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