EVERY 30 SEC x 30 SETS
1 Power Snatch @75-80%
*SugarWOD log = weight you do every 10 reps, ideally it is ONE WEIGHT!
5 RDS FOR TIME | 12 TC
10 Overhead Squats
12 Pull-Ups
RX+ | Chest to bar Pull-Ups & 6 Rds
RX | 95/65lbs
INT | 65/45lbs
EVERY 3 MIN x 5 SETS
5 Front Squats
TEMPO 32X1
SET 1 | 60%
SET 2 | 65%
SET 3 | 70%
SET 4 | 70%
SET 5 | 70%
ACCUMULATE 10 ROUNDS
4 MIN ON : 2 MIN OFF
5 Shoulder to Overhead
10 Deadlifts
15 Box Jumps 24/20”
CAP = 3 SETS (12min of work)
RX+ | 135/95
RX | 115/80
INT | 95/65 / 8 ROUNDS
Hi Untamed Crew!
As usual here is the most important information about this weeks training and current progressions:
* UPCOMING PROGRESSIONS*
X we start into a 9 week Front Squat progression on Mondays strength session. In the first 4 week Front Squat block we will focus on tempo with the goal to build pure strength & great positions. For the second 5 week block we get rid off the pause work. We will test a 5RM at the end of the cycle (25.08.)
X the second progression is a Power snatch progression every Tuesdays. This progression focus on barbell cycling with moderate weight (between 65-80% of 1RM). This progression will end in the benchmark test "Isabel" on the first of august.
*NEW STRUCTURE*
X every three months we change the structure of the programming, to bring in variety for athletes that can join your gym only on certain days. For the next three months (Jul/Aug/Sept) it will look like this:
MON | Strength
TUE | Weightlifting
WED | Conditioning
THU | Skill or Strength
FRI | Skill or Strength
SAT | Team WOD
SUN | Sunday Funday!
As always, STAY WILD & have fun with this weeks training!
STRENGTH
Pause Front Squat
WOD
Shoulder To Overhead
Deadlift
Box Jump
STRENGTH
Power Snatch
WOD
Overhead Squat
Pull Up
ACCESSORY
Jump Rope
WOD
Row
Double Under
Shuttle Run
Burpee Pull Up
Wall Ball
Devil's Press
STRENGTH
Front Rack Lunge
WOD
Toe To Bar
Dumbbell Snatch
Bike Erg
WOD
Run
Rope Climb
Burpee Box Jump
Power Clean
Front Squat
TEAM WOD
Kettlebell Swings (53/35)
Box Jumps (24/20)
Air Squats
Push-Ups
Burpees
Pull-Ups
Sit-Ups
Row
Double-Unders
Wall Ball Shots (20/14 lb)
Plate Ground To Overhead (45/25)
Dumbbell Push Press (50/35)