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1/2/2023 - 1/8/2023 Week of Programming!

TO SEE FULL PROGRAMMING CLICK ON THE "WORKOUTS" ICON




PROGRAMMING INFORMATION


Cycle Information


Hi Untamed Team,


We hope you all are doing great.

Here are some notes regarding the upcoming weeks.


X We will start with a couple of new progressions NEXT week:


1 | The strength parts on Monday will follow an 8 week squat endurance cycle. We will build to a 10RM at the beginning and end (20.02.) of the cycle. Absolute percentages are a bit lower in the cycle as we work on a higher capacity.


2 | In the weightlifting part on Wednesday we will work on barbell cycling of the clean and Jerk which is shown in 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.


The rough structure for the next three months will look like this:

MO | Strength

TU | Strength

WED | Weightlifting

THU | Skill

FRI | Conditioning

SA | Team Wod


As always Stay Wild and have fun with this weeks training!



MONDAY

Strength

  • Pause Squat Snatch

  • Pause Overhead Squat

Conditioning

  • Single Dumbbell Overhead Lunge

  • Single Dumbbell Clean & Jerk

  • Wall Ball

TUESDAY

Strength

  • Russian Kettlebell Swing

Conditioning

  • Row

  • Pull Up

  • Box Jump

  • Burpee To Target

WEDNESDAY

Accessory

  • Hang Muscle Clean

  • Strict Press

Conditioning

  • Handstand Push Up

  • Push Up

  • Abmat Sit Up

  • Air Squat

  • Air Bike

THURSDAY


Accessory

  • Hollow Hold

  • Chin Over Bar Hold

  • Arch Hold

  • Ring Support Hold

Conditioning

  • Row

  • Toe To Bar


FRIDAY

Conditioning

  • Bike Erg

  • Air Bike

  • Slider Mountain Climber

  • Box Jump Over

  • Front Squat

  • Tuck Up

  • Back Squat

  • Rope Climb / Burpee

SATURDAY

Conditioning

  • TBA

SUNDAY

Conditioning

  • Coaches' Choice Hero Workout



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