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Programming Movements 10/18-10/23/2021

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OCTOBER NEWS!

  • Fortitude classes are LIVE!

  • 10am on Monday - Friday

  • 630pm Monday, Wednesday, Friday

  • 8am on Saturday




PROGRAMMING INFORMATION


Week 3 of 6 for Strength Cycle


  • This strength cycle focuses on the in-between lifts of Olympic Lifting. We want to develop a proper setup during the descent and transition to overhead movements during these six weeks.

  • Days that are labeled "Work up to a Heavy" means we want to see you athletes reach a top weight (within your limitations) in 5-6 working sets.

What you will see this week:

  • Day 1: Heavy Snatch Push Press + Overhead Squat (2+1)

  • Day 2: 5 x 5 Deadlifts + 3 Hang Power Cleans + 1 Push Jerk

  • Day 3: 10 Clean and Jerk Singles (70-80%)


MONDAY


STRENGTH:

  • Snatch Push Press

  • Overhead Squat

CONDITIONING:

  • Burpee Box Jump Over

  • Row

  • Power Snatch


TUESDAY


STRENGTH:

  • Deadlift

  • Hang Power Clean

  • Push Jerk

CONDITIONING:

  • Deadlift

  • Handstand Push Up

ACCESSORY:

  • Strict Pull Up

  • Body Row


WEDNESDAY


CONDITIONING:

  • Bike

  • Dual Dumbbell Walking Lunge

  • Push Up

ACCESSORY:

  • Handstand Skills & Drills

THURSDAY


STRENGTH:

  • Clean & Jerk

CONDITIONING:

  • Wall Ball

  • Pull Up

  • Box Jump

FRIDAY


CONDITIONING:

  • Run

  • GHD Sit Up

  • Double Under


SATURDAY


FORTITUDE 8am:

  • Bike

  • Box Jump Over

  • Row

  • Plate Ground To Overhead

  • Burpee

  • Ski / Run

CROSSFIT 9am:

  • Coaches' Choice



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