02.11.2024

Shown Below is our CrossFit class programming.

To view our Fortitude Fitness Boot Camp & Untamed Sport programming, use the SugarWOD app!

Search for “CrossFit Untamed" and our passcode is "wildones".

WORKOUT OF THE DAY

AMRAP x 20

BUY IN: 200m Farmers Walk

+ AMRAP:

9 V-Ups

12 DB/KB Goblet Squats

15 Shoulder Taps (RL=1)

18 DB/KB Box Step Ups

RX | 70/53 KBs or 70/50 DBs

STRENGTH ACCESSORY

PART 1:

EMOM3 | 3 SETS

10 Scapular Pull-Ups

PART 2:

WORK FOR INT:

EMOM X 5 MIN

5 Single Leg Box Butterfly Drill

or

5 Strict Assisted Pull Ups

- REST 1 MIN -

EMOM X 5 MIN

1 Jump to Hollow + Butterfly Pull-Up

or

1 SLOW negative Strict Pull Up

WORK FOR ADVANCED:

EMOM X 5 MIN

X Chest To Bar Pull Ups

or

X Strict Pull Ups

- REST 1 MIN -

EMOM X 5 MIN

X Pull Ups

or

X Muscle Ups

02.10.25 - 02.15.25 Programming Info

Hi Untamed Crew!

As usual here are the most important information about this weeks training and current progressions:

1) Week 7 on the 8 week back squat cycle. it is the second half of the cycle and we retesting today the 4RM from week 3 of the cycle (13.01)

2) It is also the third week on the Pull-Up Progression. This progression focus on developing the kipping/butterfly pull-up for intermediate athletes as well as building capacity or strict pull ups for RX/RX+ Athletes!

3) Fun team DT version on Thursdays programming

As always, STAY WILD & have fun with this weeks training!

We will change the structure from this week on to the following:

Mon - Strength

Tue - Conditioning

Wed - Weightlifting

Thu - Skill

Fri - Strength

Sat - Weekly Team Grinder

Sun - Sunday Funday!

MONDAY

STRENGTH

• Back Squat

WOD

• Dual Kettlebell Hang Clean

• Wall Ball

• Butterfly Sit Up

TUESDAY

WOD

• Farmer's Carry

• V Up

• Goblet Squat

• Shoulder Tap

• Dumbbell/Kettlebell Step Up

ACCESSORY

• Scapular Pull Up

• Kipping / Strict Pull Up

WEDNESDAY

STRENGTH

• Snatch

WOD

• Run

• Hang Power Snatch

THURSDAY

SKILL

• Double Under

WOD

• Dual Dumbbell Deadlift

• Dual Dumbbell Hang Clean

• Dual Dumbbell Shoulder To Overhead

• Assault/Air Bike

FRIDAY

STRENGTH

• Bench Press

WOD

• Row

• Thruster

• Bar Muscle Up

SATURDAY

WOD

• Row

• Burpee Over Rower

• Ground To Overhead

• Toe To Bar

02.10.2024

Shown Below is our CrossFit class programming.

To view our Fortitude Fitness Boot Camp & Untamed Sport programming, use the SugarWOD app!

Search for “CrossFit Untamed" and our passcode is "wildones".

STRENGTH

A1 | IN 10 MIN

BUILD TO A HEAVY SET OF

4 Back Squats

A2 | EVERY 3 MIN x 3 SETS

8 Back Squats @65-70% of A1

WORKOUT OF THE DAY

EMOM X 12 MIN

MIN 1 | 8-12 Dual KB Hang Clean

MIN 2 | 15-20 Wall Balls

MIN 3 | 10-15 Butterfly Sit-Ups

RX+ | Heavy Wall Ball or High target // 70/53

RX | 53/35

INT | 35/26