04.22.2024

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".

SKILL

ACCUMULATE AS FAST AS POSSIBLE

3 ROUNDS

5.5.5.5.5.5.5.5 T2B or Pull Ups

(8 Sets x 5 Reps // = 40 reps per round)

OR

3.3.3.3.3.3.3.3 Strict Pull Ups

(8 Sets x 3 Reps // = 24 reps per rounf)

Rest as needed in-between Sets

Rest 1 min in-between Rounds

RX+ | 10.10.10.10 Reps

INT | 3-4 Reps

TC - 12 MIN

WOD

E4MOM16 | 4 RDS | 3.5 TC

25 Wall Balls

400m Run

RX | 20/14

INT | 14/10

04.21.2024

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

EVERY 2 MIN x 6 SETS

3-3-2-2-1-1 Power Snatch

RPE = 9.5

MAYBE one more rep in the tank

WOD

FOR TIME | 16 TC

10 DB OH Lunges (50/35)

15 Burpee Box Jump Over 24/20”

20 DB OH Lunges

15 Burpee Box Jump Over 24/20”

30 DB OH Lunges

15 Burpee Box Jump Over 24/20”

40 DB OH Lunges

15 Burpee Box Jump Over 24/20”

RX+ | 70/50

INT | 35/25

04.21 - 04.27.25 Programming Info

Hi Untamed Crew!

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

1) TUE | fourth week on the T2B/Pull Up Cycle. Similar concept to week 2 with slightly increased volume. We will re-test next week!

2) WED | fourth week on our deadlift cycle. We are going back to cluster sets this week.

3) WEIGHTLIFTING | we start into a four week Overhead Squat progression next week (28.04.). This will automatically also transfer to the snatch!

4) HALF MURPH for this week's Chipper Friday for everyone!

As always, Stay Wild & have fun with this weeks training!

MONDAY

STRENGTH

• Power Snatch

WOD

• Dumbbell Overhead Lunge

• Burpee Box Jump Over

TUESDAY

SKILL

• Toe To Bar // Pull Up

WOD

• Wall Ball

• Run

WEDNESDAY

STRENGTH

• Deadlift

WOD

• Deadlift

• GHD Sit Up

• Hang Power Clean

THURSDAY

WOD

• Double Under

• Row

• Burpee Over Rower

ACCESSORY

• Barbell Bicep Curl

• Curl Isometric Hold

FRIDAY

WOD

• Run

• Pull Up

• Push Up

• Air Squat

SATURDAY

WOD

• Wall Walk

• Power Snatch

• Toe To Bar