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PROGRAMMING INFORMATION

Cycle Information

Hi Untamed Team,

We hope you are all doing great.

Here are some notes regarding the upcoming week.

NEW BLOCK STARTS THIS WEEK // JULY/AUG/SEPT

X We start into a 8 week Front Squat progression. This progression is basically divided in two 4 weeks mini cycles. The first 4 weeks is all about tempo work, weeks 5-8 we work with a variation of the Russian Squat program and end the 8 weeks with a 5RM test

X We also have a 4 week workout progression each Monday > this gives athletes the opportunity to work specifically on a given movement combination

X Thursdays we have a 4 week Power Snatch Cycling Progression. The goal is to improve barbell cycling. We have two bench mark tests during the 4 weeks cycle. Ingrid in week 2 and Randy in week 4

This is the class structure from next week until end of September.

MON | Strength

TUE | Skill

WED | Strength

THU | Weightlifting

FRI | Chipper

SAT | Team Wod

SUN | Sunday Funday

As always STAY WILD and have fun with this weeks training!

MONDAY

Strength

• Tempo Pause Front Squat

Conditioning

• Row

• Dumbbell Snatch

• Box Jump

TUESDAY

Skill

• Workout Prep

Conditioning

• Kettlebell Swing

• Box Jump

• Air Squat

• Push Up

• Burpee

• Pull Up

• Sit Up

• Row

• Double Under

• Wall Ball

• Plate Ground To Overhead

• Dumbbell Push Press

WEDNESDAY

Strength

• Deadlift

Conditioning

• Run

• Pull Up

• Back Rack Lunge

• Front Rack Lunge

• Overhead Lunge

THURSDAY

Strength

• Power Snatch

Conditioning

• Rope Climb

• Single Arm Dumbell Overhead Squat

• Cross Over Single Under

FRIDAY

Conditioning

• Air Bike

• Single Toe To Bar

• Russian Step Up

• Dumbbell Goblet Squat

• Hang Dumbbell Snatch

• Plank Shoulder Tap

• Run

• Bike Erg

• Rope Climb / Burpee

SATURDAY

Conditioning

• Dual Kettlebell Front Rack Hold

• Double Under

• Clean & Jerk

• Run

SUNDAY

Conditioning

• Coaches' Choice Workout