ALT. EMOM x 12 MIN
MIN 1 | 1-3 Rope Climbs
MIN 2 | 8 Dual DB Bench Press
EMOM x 18 MIN
MIN 1 | MAX Cal Airdyne/Assault
MIN 2 | 60 Double Under
MIN 3 | MAX Cal Airdyne/Assault
MIN 4 | 15 Box Jump Over 24/20”
MIN 5 | MAX Cal Airdyne/Assault
MIN 6 | Rest
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%
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
Updated: 6 days ago
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!
STRENGTH
Power Clean
WOD
Run
Wall Walk
Wall Ball
SKILL
Rope Climb
Dumbbell Bench Press
WOD
Air Bike
Double Under
Box Jump Over
STRENGTH
Push Press
WOD
Row
Overhead Squat
WOD
Bike Erg
Sit Up
Pull Up
Burpee Box Jump
ACCESSORY
Hollow Hold
Toe Touch Crunch
Medicine Ball Sit Up
SKILL
Handstand Skill
Sandbag/D-Ball Hold
WOD
Deadlift
Toe To Bar
WOD
Row
Wall Ball
Snatch
