01.13.2024

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

- REST 2 MINUTES -

A2 | EVERY 3 MIN x 3 SETS

8 Back Squats @65-70% of A1

WORKOUT OF THE DAY

4 RDS FOR TIME | 16 TC

10 Toes-to-bar

10 Burpee-to-target*

10 Toes-to-bar

(Rest/Work 1:1)

RX+ | 12 Reps each

RX | as written

INT | 8 Reps each

*Burpee to Target = Use a target that is 12in above your reach

01.13.25 - 01.18.25 Programming Info

Hi Untamed Crew!

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

1) third week on the 8 week back squat cycle. Similar concept to last weeks, but this week we build up to a 4RM. Make sure you note down your weight / we will re-test in the second half of the cycle!

2) It is also the third week on the T2B Progression on Thursday. It is an overload form week 1 of the progression.

3) Weightlifting on Wednesday will be snatch work!

4) Thursday - CrossFit will get after their Food Drive punishment! 305 Calorie WOD!

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

• Toe To Bar

• Burpee To Target

TUESDAY

WOD

• Run

• Dumbbell Snatch

• Dumbbell Step Up

• Wall Ball

ACCESSORY

• Wall Facing Handstand Hold

• L-Sit Hold

• Star Plank

WEDNESDAY

STRENGTH

• Power Snatch

• Hang Snatch

• Overhead Squat

WOD

• Row

• Thruster

• Wall Walk

THURSDAY

SKILL

• Double Under

• Toe To Bar

WOD

• Erg Machine

• Dual Dumbell Devil's Press

FRIDAY

STRENGTH

• Bench Press

WOD

• Clean

• Shuttle Run

• Handstand Push Up

SATURDAY

STRENGTH

• Hang Snatch

• Clean

• Front Squat

• Shoulder To Overhead

WOD

• Thruster

• Pull Up

• Lateral Burpee Over Bar

01.11.2024

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

30 RDS FOR TIME | 30 TC

IN TEAMS OF 2

1 Bar/Ring Muscle Up

3 Dual DB Devils Press

5 Box Jumps (24/20")

RX+ | 70/50

RX | 50/35

INT | 35/20