3 SETS
10 Power Snatches @70-75%
Rest 1 MIN
FOR MAX T2B
4 SETS | FOR MAX REPS
3 MIN ON : 90 SEC OFF
10 Bar Facing Burpees
10 Snatches
10 Bar Facing Burpees
MAX T2B
RX+ | Muscle Ups
RX | 95/65
INT | 75/55
Hi Untamed Crew!
As usual here are the most important information about this weeks training and current progressions:
THIS WEEK
Wed - We are doing a global workout test, top times from the gym will get a free pair of R.A.D. shoes!
Fri - Everybody has Chipper Friday, we are calling it "DUMBBELL MADNESS"
* CURRENT PROGRESSIONS*
X We are in week four of our 9 week squat cycle. That means this is the last week on the tempo squats and athletes work up to a heavy single. For the second 5 week block we get rid off the pause work. Athletes will test a 5RM at the end of the cycle (25.08.)
X It is the last week on the Power snatch progression on Tuesdays. Next week athletes will test the benchmark workout "Isabel" on the first of august.
* NEW PROGRESSION*
Next week (31.08.) we start into a skill gymnastic progression (Thursdays): we will work on the bar/ring muscle up for athletes that are close to a muscle up or already have muscle ups!
For beginner & intermediate athletes - you can either choose a variation like banded or jumping muscle ups or we also included a strict Pull-Up Progression, that athletes can work on. We mark the different levels directly in the pieces.
As always, STAY WILD & have fun with this weeks training!
STRENGTH
Pause Front Squat
WOD
Run
Sumo Deadlift High Pull
Push Press
Chest To Bar Pull Up
STRENGTH
Power Snatch
WOD
Bar Facing Burpee
Snatch
Toe To Bar
CONDITIONING
Row
Wall Ball
Bike
STRENGTH
Bench Press
WOD
Run
Box Jump Over
Clean & Jerk
WOD
AirDyne
AbMat Sit Up
Dumbbell Snatch
Dumbbell Hop Over
Dumbbell Lunge
Dumbbell Devil's Press
Dumbbell Turkish Get Up
Wall Walk
TEAM WOD
Push Up
V Up
Air Squat
Row
EVERY 3 MIN x 6 SETS
SET 1 | 5 REPS @60%
SET 2 | 4 REPS @70%
SET 3 | 3 REPS @75%
SET 4 | 2 REPS @80%
SET 5 | 1 REP @X
SET 6 | 1 REP @X
*TEMPO 32X1
5 RDS FOR TIME | 16 TC
200m Run
10 Sumo Deadlift High Pulls
10 Push Press
10 C2B Pull-Ups
RX+ | 115/75
RX | 95/65
INT | 75/55