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7/3 - 7/9/2023 Week of Programming!

TO SEE FULL PROGRAMMING CLICK ON THE "WORKOUTS" ICON




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




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