24 RDS FOR TIME | NO TC
3 Power Cleans (155/105)
2 Box Get Overs (48/40)
1 Burpee Wall Walk
Updated: Dec 30, 2024
A1 | IN 8 MIN
BUILD TO A HEAVY SET OF
6 Back Squats
AT THE 10 MINUTE MARK,
A2 | EVERY 2:30 MIN x 3 SETS
12 Back Squats @55-60% of A1
EMOM x 12 MIN
MIN 1 | 12 Burpees over DB
MIN 2 | MAX Cal Row
MIN 3 | 12 Alt. DB Power Snatches
MIN 4 | MAX Cal Row
RX+ | 70/50
RX | 50/35
INT | 35/20
Hi Untamed Crew!
We start into two new Progressions:
1) 8 Week Squat cycle that focus on top end strength but also leg endurance (every Monday 30.12. - 17.02.)
2) Tuesday - 7am Lifting/Skill, 8 or 9am Class!
3) Wednesday - 8 or 9am Class!
4) A 4 week double Under X toes-to-bar Progression in Thursday's skill session (02.01 - 23.01)
5) first Friday of the month = New benchmark workout to test. This month it is "Gwen".
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!
As always, Stay Wild & have fun with this weeks trainingThemed Workout + Donuts & Mimosas!
As Always, Stay Wild & have fun with this weeks training! weeks training!ys, Stay Wild & have fun with this weeks training!
STRENGTH
Back Squat
WOD
Burpee Over Dumbbell
Row
Dumbell Snatch
WOD
Power Clean
Box Get Over
Burpee Wall Walk
WORKOUT
Run
Deadlift
Burpee Over Bar
Shoulder To Overhead
Box Jump
Cluster
SKILL
Toe To Bar
Double Under
WOD
Double Under
Power Snatch
WOD
Clean & Jerk
CASH OUT
Strict Pull Up
WOD
Handstand Push Up
Toe To Bar
Row
Dual Dumbbell Step Over