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OCTOBER NEWS!
Noon class ALL WEEK!
Fortitude classes begin!
10am on Monday - Friday
630pm Monday, Wednesday, Friday
8am on Saturday
PROGRAMMING INFORMATION
Week 1 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:
Heavy Snatch Push Press + OVHS (3+1)
Power Clean + Hang Power Clean + Push Jerk: (1+1+1) x 2 reps x 4 sets
10 Snatch Singles (70-80%)
MONDAY
STRENGTH:
Snatch Push Press
Overhead Squat
CONDITIONING:
Overhead Squat
Bar Facing Burpee
Chest To Bar Pull Up
TUESDAY
STRENGTH:
Power Clean
Hang Power Clean
Push Jerk
CONDITIONING:
Strict Handstand Push Up
Handstand Push Up
GHD Sit Up
Toe To Bar
WEDNESDAY
CONDITIONING:
Wall Ball
Bike
Deadlift
ACCESSORY:
Supine Grip Bent Over Row
Alternating Dumbbell Hammer Curl
THURSDAY
STRENGTH:
Snatch
CONDITIONING:
Run
Dumbbell Lunge
FRIDAY
CONDITIONING:
Row
Double Under
Kettlebell Swing
Burpee Pull Up
ACCESSORY:
Single Arm Dumbbell Shoulder Press
GHD Hip Raise
SATURDAY
FORTITUDE 8am:
Burpee Jumping Pull Up
Medicine Ball Lunge
Wall Ball
Medicine Ball Ground To Overhead
Single Under // Plate Hop
CROSSFIT 9am:
Coaches' Choice
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