03.03 - 03.08.25 Programming Info

Hi Untamed Crew!

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

1) We are in the second of five weeks strict Press progression. We will work with different formats here and will test our 1RM strict Press in week 5!

2) This is also the second week for the squat cleans on Wednesday. This week we perform hang squat cleans with a moderate load to dial in the technique. You have the possibility to work up to a heavy single at the end of the cycle!

3) the CrossFit Open started last week! Week 2 here we go!

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

MONDAY

STRENGTH

• Shoulder Press

WOD

• Power Snatch

• Chest To Bar Pull Up

• Wall Ball

TUESDAY

WOD

• Dual Dumbbell Deadlift

• Dual Dumbbell Hang Clean

• Burpee Over Dumbbell

ACCESSORY

• Scapular Pull Up

• Passive Hang

WEDNESDAY

STRENGTH

• Hang Squat Clean

WOD

• Row

• Double Under

• Clean & Jerk

THURSDAY

STRENGTH

• Sumo Deadlift

WOD

• Air Squat

• Push Up

• Strict Pull Up

• Sit Up

FRIDAY

WOD

• CrossFit Open!

SATURDAY

WOD

• Run

• Bar Facing Burpee

• Thruster

• Toe To Bar

03.01.2024

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

IN TEAMS OF 2 | IGYG

FOR TIME | 35 TC

21-18-15-12-9

Deadlifts

Toes-to-Bar

Rest 3 Min

18-15-12-9

Front Squats

C2B Pull-Ups

Rest 3 Min

15-12-9

Thruster

Bar Muscle Ups

RX+ |

Deadlift | 275/185

Front Squat | 185/125

Thruster | 135/95

RX |

Deadlift | 225/155

Front Squat | 155/105

Thruster | 115/80

INT | 9-7-5 Reps OR Scaling Option

Deadlift | 185/125

Front Squat | 135/95

Thruster | 95/65

02.27.2024

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

PART A | 8 MINUTES

Build in weight to perform a heavy set of 4 Power Snatches at the 8 minute mark as a class, All performed in singles.

PART B | AT 8 MINUTES

Every 2 minutes, for 8 minutes (4 sets):

Power Snatch

Set 1 – 1.1.1.1 reps @ Max Load

Set 2 – 8 reps

Set 3 – 8 reps

Set 4 – 8 reps

DETAILS ⬇️

SET 1 | 8 min build to 1.1.1.1 Reps @ RPE 8

SET 2-4 | 8 unbroken Reps @70% of 4 RM

WORKOUT OF THE DAY

EVERY 6 MIN x 3 RDS | 5 TC

200m Run

20 KB Swings

250m Row

20 Toe To Bar

RX | 53/35

INT | 44/26