12.16.2024

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

POWER CLEAN

EVERY 2 MIN x 6 SETS

SET 1 | 1 Reps @80%

SET 2 | 1 Reps @85%

SET 3 | 1 Rep @90%

SET 4 | 1 Rep @95%

SET 5 | 1 Rep @100%

SET 6 | 1 Rep @X%

WORKOUT OF THE DAY

FOR TIME | 15 TC

400m Run

50 Wall Balls

5 Wall Walks

- Rest 3 Min -

5 Wall Walks

50 Wall Balls

400m Run

RX+ | 60-6 Reps

RX | 20/14lbs - 9/6kg

INT | 400-40-4 Reps

12.16.24 - 12.21.24 Programming Info

Hi Untamed Crew!

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

We finish both progressions this week:

1) Rope Climb Progression on Tuesday

2) 1RM Push Press on Wednesday!

3) Wine & Yoga Saturday Evening!

We won't start into any new progressions in the next week as it is Christmas and New Years.

After that we have two new Progressions (starting on the 30.12.)

1) 8 week back squat cycle that focus on top end strength but also leg endurance (every Monday 30.12.. - 17.02.)!

2) A 4 week double Under X toes-to-bar Progression in Thursday's skill session (02.01 - 23.01)

We will also change the structure again from the 30.12 on to the following:

Mon - strength // Tue - conditioning/skill // Wed - weightlifting //

Thu - strength/skill // Fri - Strength // Sat - Weekly Team Grinder

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

MONDAY

STRENGTH

• Power Clean

WOD

• Run

• Wall Walk

• Wall Ball

TUESDAY

SKILL

• Rope Climb

• Dumbbell Bench Press

WOD

• Air Bike

• Double Under

• Box Jump Over

WEDNESDAY

STRENGTH

• Push Press

WOD

• Row

• Overhead Squat

THURSDAY

WOD

• Bike Erg

• Sit Up

• Pull Up

• Burpee Box Jump

ACCESSORY

• Hollow Hold

• Toe Touch Crunch

• Medicine Ball Sit Up

FRIDAY

SKILL

• Handstand Skill

• Sandbag/D-Ball Hold

WOD

• Deadlift

• Toe To Bar

SATURDAY

WOD

• Row

• Wall Ball

• Snatch

12.13.2024

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

"FRIDAY THE 13TH"

FOR TIME | NO TC

1.3km Run

13 Knees To Elbow

13 Shoulder to Overhead (135/95)*

13 Pull Ups

13 Box Jump Overs (24”/20”)

13/13 Lunges (135/95)*

13 DB Devils Press - L

130 Double Under’s

13 DB Devils Press - R

13/13 Lunges*

13 Box Jump Overs

13 Pull Ups

13 Shoulder to Overhead*

13 Knees To Elbow

1.3km Bike Erg

1 Rope Climb // 13 Burpees

@ 13:00 - 13 Cal Airdyne Bike

RX+ | C2B pull ups & 70/50# DB

*Boot Camp = Dual DB (moderately challenging)