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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