05.13.2025

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".

SKILL

EMOM x 12 MIN

MIN 1-4 | 30s MAX Rope Climbs

MIN 5-8 | 30s MAX Sit Ups

MIN 9-12 | 30s MAX Pistols

RX+ | legless Rope Climbs & GHD Sit Ups

RX | alternate legless / regular & Straight Leg Sit Ups

INT | regular Rope Climbs // Rope pulls // see 'other options' below

OTHER OPTIONS:

Pull-Overs

OR

Strict Pull-Ups

OR

Strict Banded Pull-Ups

NO PISTOL?

Skater Squat / Single leg Box step downs

WOD

4 SETS | FOR MAX REPS

3 MIN ON : 1 MIN OFF

15 C2B Pull-Ups

50 Double Under

MAX Clean & Jerks

RX+ | 20 C2B Pull-Ups

SET 1 | 95/65

SET 2 | 135/95

SET 3 | 185/125

SET 4 | 225/155

RX |

SET 1 | 95/65

SET 2 | 135/95

SET 3 | 185/125

SET 4 | 205/145

INT |

Bar 1 | 45%

Bar 2 | 60%

Bar 3 | 75%

Bar 4 | 85%

*of 1 RM Clean & Jerk

10 Pull-Ups

05.12.2025

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".

SKILL

EVERY 90 SEC x 8 SETS

1 Snatch Grip Push Press

1 Overhead Squat

WOD

AMRAP x 14 MIN

3 Dual DB Thruster

100m Run

12 Box Jumps

RX | 50/35

INT | 35/20

05.12 - 05.17.25 Programming Info

Hi Untamed Crew!

As usual, here is the most important information about this week's training and current progressions:

1) WED | Week 6 on our deadlift cycle. We keep working with cluster sets. We decrease to singles but increase the percentages.

2) WEIGHTLIFTING | Second week of a four-week OH Squat progression

3) For the skill work, we have gymnastics basics on Tuesday and Overhead Push Strength/Skill on Friday!

As always, Stay Wild & have fun with this week's training!

MONDAY

STRENGTH

• Snatch Push Press

• Overhead Squat

WOD

• Dual Dumbbell Thruster

• Run

• Box Jump

TUESDAY

SKILL

• Rope Climb

• Pistol

• GHD Sit Up

WOD

• Chest To Bar Pull Up

• Double Under

• Clean & Jerk

WEDNESDAY

STRENGTH

• Deadlift

WOD

• Dumbbell Power Snatch

• Toe To Bar

• Dumbbell Box Step Over

THURSDAY

WOD

• Run

• Kettlebell Sumo Deadlift High Pull

• Burpee

• Goblet Squat

• Butterfly Sit Up

ACCESSORY

• Dumbbell Gun Hold

• Dumbbell Bicep Curl

• Bottom Push Up Hold

• Hollow Hold

FRIDAY

STRENGTH

• Wall Sit

• D-Ball Hold

WOD

• Assault Bike

• Handstand Push Up

• Deadlift

SATURDAY

WOD

• Power Clean

• Bar Facing Burpee

• Chest To Bar Pull Up