01.28.2024

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".

WORKOUT OF THE DAY

EMOM x 21 MIN

MIN 1 | 15/12 Cal Bike

MIN 2 | AMRAP ‘DB COMPLEX’

MIN 3 | Rest

‘DB COMPLEX’ =

12 Dual DB Deadlifts

9 Dual DB Hang Power Cleans

6 Dual DB Front Rack Lunges

RX | 50/35

INT | 35/25 //

12/9 Cal OR single DB only

ACCESSORY

EVERY 2 MIN X 5 SETS

1 Strict Pull-Up

5-10s Chin Over Bar Hold

X Kipping/Strict Pull-Ups

RX+ | (C2B) Butterfly Pull-Ups

RX | Kipping/Butterfly Pull-Ups

INT | Assisted Strict or Ring Rows

01.27.2024

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

A1 | IN 8 MIN

BUILD TO A HEAVY SET OF

6 Back Squats

A2 | EVERY 3 MIN x 3 SETS

12 Back Squats @55-60% of A1

WORKOUT OF THE DAY

AMRAP x 10 MIN

3-6-9-X

Line facing Burpees

Air Squats

V Ups

RX+ | 20/14 Weight Vest

01.27.25 - 02.01.25 Programming Info

Hi Untamed Crew!

Hi Untamed Crew!

As usual, here are the most important information about this weeks training and current progressions!

1) 5th week on the 8 week back squat cycle. It is the second half of the cycle and we retesting today the 6RM from week 1 of the cycle!

2) We start into a Pull-Up Progression which focus on developing the kipping/butterfly pull-up for intermediate athletes as well as building capacity for RX/RX+ Athletes on Sundays skill session

3) This Friday is the last Friday of the month so you know what that means, everyone has CHIPPER FRIDAY!

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!

MONDAY

STRENGTH

• Back Squat

WOD

• Line Facing Burpee

• Air Squat

• V Up

TUESDAY

WOD

• Dumbbell Deadlift

• Dumbbell Hang Clean

• Dumbbell Front Rack Lunge

ACCESSORY

• Strict Pull Up

• Chin Over Bar Hold

• Kipping Pull Up

WEDNESDAY

STRENGTH

• High Hang Power Snatch

• Low Hang Power Snatch

• Power Snatch

WOD

• Row

• Toe To Bar

• Dumbbell Facing Burpee

• Dumbbell Snatch

THURSDAY

STRENGTH

• Deadlift

WOD

• Double Under

• Box Jump Over

• Hang Clean

FRIDAY

WOD

• Air Bike

• Dual Dumbbell Burpee

• Dumbbell Russian Step Up

• Dual Dumbbell Shoulder To Overhead

• Sit Up

• Dual Dumbbell Bench Press

• Bike Erg

• Rope Climb // Burpee

SATURDAY

WOD

• Row

• Kettlebell Swing

• Box Jump Over