EVERY 2.5 MIN X 5 SUPER SETS
12 Barbell Bent Over Rows
+
12 DB Bicep Curls
FOR TIME | 10 TC
10-15-20
Cal Row
Hang Power Snatches
RX+ | 115/85
RX | 95/65
INT | 75/55
Hi Untamed Crew!
As usual here are the most important information about this weeks training and current progressions:
* CURRENT PROGRESSIONS*
X We start into a clean & jerk complex on Mondays weightlifting session. Athletes will work on different complexes over the next five weeks with a tester of 1 Clean + 2 Shoulder to Overhead on the 27.10.
X next week (10.10) we also start into a four week skill progression for the handstand Push-Ups. The goal for this progression is to build strength, great positioning and work on the kipping handstand Push-Up as a skill.
X As it is the first Friday of October athletes perform a new benchmark workout - Elizabeth
*BIG NEWS - HYROX PROGRAM*
X Starting this week, October 1st, we will be offer a new program! Please check your email to get more information about it!
X Conditioning this Wednesday for everyone will be the first HYROX training day for everyone!
As always, STAY WILD & have fun with this weeks training!
STRENGTH
Power Clean
Hang Clean
Shoulder To Overhead
WOD
Deadlift
Bike Erg
STRENGTH
Barbell Bent Row
Dumbbell Bicep Curl
WOD
Row Erg
Hang Power Snatch
CONDITIONING
Row Erg
Air Runner
Ski Erg
Bike Erg
Burpee Broad Jump
Step Up
Dumbbell Thruster
Wall Ball
SKILL
Strict Handstand Push Up
WOD
Wall Walk
Box Jump Over
Toe To Bar
STRENGTH
Back Squat
Front Squat
WOD
Clean
Ring Dips
WOD
Row
Handstand Push Ups
Pistol Pull Up
10 MIN TO BUILD TO HEAVY COMPLEX
1 Power Clean
1 Shoulder to Overhead
1 Hang Clean
1 Shoulder to Overhead
THEN ⬇️
EVERY 2 MIN x 3 SETS
SET 1 | 1+1+1+1 Reps @80%
SET 2 | 2+2+2+2 Reps @70%
SET 3 | 3+3+3+X Reps @60%
*Calculate Percentages from heaviest complex
**On Set 3 perform as many S20H as possible
AMRAP X 9 MIN
12 Deadlifts
12/9 Cal Bike Erg
RX+ | 225/155
RX | 185/125
INT | 155/105