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12.02.24 - 12.08.24 Programming Info


Untamed Crew!



Here are the most important information about this weeks training and current progressions:



1) Second week on the Rope Climb Progression on Tuesday!

2) Also the second week on the Push Press strength progression on Wednesdays - the goal is to develop strength in the push press with some shoulder fatigue. We will test our 1RM at the end of the cycle!

3) First Friday of the month = time for another benchmark workout. This month it is a repeat of Cindy!



As always, Stay Wild & have fun with this weeks training!


MONDAY

WOD

  • Toe To Bar

  • Power Snatch

  • Row

STRENGTH

  • Power Snatch

  • Hang Power Snatch

  • Overhead Squat

ACCESSORY

  • Kettlebell Complex

  • Kettlebell Turkish Get Up


TUESDAY

SKILL

  • Rope Climb

  • Star Plank

WOD

  • Double Under

  • Wall Ball

  • Burpee Pull Up


WEDNESDAY

STRENGTH

  • Push Press

WOD

  • Airdyne Bike

  • Power Clean


THURSDAY

WOD

  • Bike or Row Erg

  • Overhead Dumbbell Lunge

  • Dumbbell Snatch

  • Burpee Over Dumbbell

ACCESSORY

  • Forearm Plank

  • Toe Touch Crunch


FRIDAY

WOD

  • Pull Up

  • Push Up

  • Air Squat


SATURDAY

WOD

  • Row

  • Dumbbell Deadlift

  • Synnchro Burpee

  • Dumbbell Clean & Jerk

  • Synchro Butterfly Sit Up

  • Dumbbell Devils Press

  • Synchro Dead Hang

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