A1 | IN 10 MIN
BUILD TO A HEAVY SET OF
5 Back Squats
A2 | EVERY 3 MIN x 3 SETS
10 Back Squats @60-65% of A1
5 RDS FOR TIME | 10 TC
15/12 Cal Row
5 Devil Presses
RX+ | 70/50
RX | 50/35
INT | 35/20
Hi Untamed Crew!
As usual here are the most important information about this weeks training and current progressions:
1) week six on the 8 week back squat cycle. it is the second half of the cycle and we re-testing today the 5RM from week 2 of the cycle!
2) It is also the second week on the Pull-Up Progression. This progression focus on developing the kipping/butterfly pull-up for intermediate athletes as well as building capacity for RX/RX+ Athletes or working on strict work!
3) First Friday of the month = benchmark test. This month it is Diana.
As always, STAY WILD & have fun with this weeks training!
We will change the structure from this week on to the following:
Mon - Strength
Tue - Conditioning
Wed - Weightlifting
Thu - Skill
Fri - Strength
Sat - Weekly Team Grinder
Sun - Sunday Funday!
STRENGTH
Back Squat
WOD
Row
Devil's Press
WOD
Double Under
Burpee Over Jump Rope
Wall Walk
ACCESSORY
Strict Pull Up
STRENGTH
Power Clean & Jerk
WOD
Back Rack Lunge
Wall Ball
Hang Power Clean
SKILL
Ring Support Hold
Rope Climb
Cross Over Singles or Doubles
WOD
Dumbbell Snatch
Dumbbell Clean & Jerk
Pull Up
Chest To Bar Pull Up
WOD
Handstand Push Up
Deadlift
ACCESSORY
Dual Dumbbell Bicep Curl
Push Up on Dumbbells
WOD
Wall Walk
Power Snatch
Box Jump Over
Double Under
10 MINUTE CLOCK
BUY IN: 40 BOX JUMP OVERS (24/20")
+ AMRAP:
12 BOX JUMPS* (30/24")
12 HANDSTAND PUSH UPS*
250m ROW*
*Resting partner must be in a deadhang!
THEN
7 MINUTE CLOCK
3 ROUNDS:
10 SYNCHRO 1 DB DEVILS PRESS (50/35)
15 TOE TO BAR
30FT DUAL DB OH LUNGE (3X10FT)
+ REMAINING TIME:
MAX SYNCHRO WALL BALLS (20/14)