EVERY 2 MIN x 8 SETS
1 Clean
SET 1-2 | 75%
SET 3-4 | 80%
SET 5-6 | 85%
SET 7-8 | 90%
AMRAP x 6 MIN
75 Wall Balls
Max Power Cleans
REST 3 MIN
FOR TIME | 7 TC
X Power cleans
75 Wall Balls
RX+ | 135/95
RX | 115/85
INT | 95/65
Updated: Nov 18, 2024
Hi Untamed Crew!
As usual here are the most important information about this weeks training and current progressions:
1) We are in the fourth week on the squat clean progression on Monday in the weightlifting part.We will test a 1RM next week!
2) final week on the 24.1 workout progression. We will test the whole workout this week Tuesday!
UPCOMING PROGRESSIONS:
1) Rope Climb Progression on Tuesday / this will be a skill progression with focus on movement quality and skill development. We will also include a No rope skill option!
2) Push Press strength progression on Wednesdays / the goal is to develop strength in the push press. We will test the athletes 1RM at the end of the cycle!
As always, Stay Wild & have fun with this weeks training!
STRENGTH
Clean
WOD
Wall Ball
Power Clean
STRENGTH
Power/Squat Snatch
WOD
Dumbbell Snatch
Burpee Over Dumbbell
SKILL
Toe To Bar
Strict Pull Up
WOD
Row
Shoulder To Overhead
Wall Walk
WOD
Run
Reverse Goblet Lunge
Double Under
ACCESSORY
Inverted Row
Hollow Hold
Plank
STRENGTH
Front Squat
WOD
Front Squat
Box Jump
Toe To Bar
Pull Up
Chest To Bar Pull Up
Bar Muscle Up
WOD
Row
Bar Facing Burpee
Power Clean
Wall Walk
EVERY 3 MIN X 4 SETS
5 Deadlifts @75%
*Dead Stop Deadlifts
4 RDS FOR TIME | 21 TC
10 lateral Burpees over DB
10 DB Snatches arm1
10 lateral Burpees over DB
10 DB Snatches arm 2
10 lateral Burpees over DB
(Rest/Work 1:1)
RX | 50/35
INT | 35/20
OR 3 Rounds