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Updated: 3 days ago

TO SEE FULL PROGRAMMING DOWNLOAD SUGARWOD

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NEW STRENGTH CYCLE STARTS THIS WEEK!

WEEK 1 of 8 for our RUSSIAN STYLE STRENGTH CYCLE


STRENGTH CYCLE NOTES:

  • 8 Weeks Long - We will perform a version of the Russian Squat Cycle with 4 lifts:

  • Back Squat

  • Deadlift

  • Bench Press

  • Shoulder Press

  • 2-4x's Per Week - This means that we will have 1 strength piece with a longer Metcon on someday's, and on others, we will have 2 strength pieces with a shorter Metcon. The plan will be to perform strength sessions before or after the metcon to hit different stimulus (lifting when fresh and under fatigue).

  • Strict Pull Up Work 1x/Week

ANNOUNCEMENTS:


August Schedule Changes!

  • Monday, Wednesday, Friday: NOON CLASS ADDED

  • Tuesday & Thursdays: 630P ONLY AVAILABLE ON THOSE DAYS

  • Click HERE to see our full schedule.


MONDAY


CONDITIONING:

  • Run

  • GHD Sit Up

  • Deadlift

STRENGTH:

  • Back Squat


TUESDAY


CONDITIONING:

  • Air Squat

  • Bike

STRENGTH:

  • Bench Press


WEDNESDAY


CONDITIONING:

  • Clean & Jerk

  • Burpee Box Jump Over

STRENGTH:

  • Deadlift

THURSDAY


CONDITIONING:

  • Double Under

  • Strict or Kipping Handstand Push Up

STRENGTH:

  • Shoulder Press

ACCESSORY:

  • Strict Pull Up


FRIDAY


DEPUTY BROWN HERO WOD:



SATURDAY


CONDITIONING:

  • Coach Travis's Choice

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TO SEE FULL PROGRAMMING DOWNLOAD SUGARWOD

AFTER YOU FIND "CROSSFIT UNTAMED", ACCESS CODE IS: WILDONES






DELOAD WEEK!

We will be taking a small two week break from all the weightlifting we have been doing the past 8 weeks. You will see more accessory strength work along with conditioning work.


MONDAY


CONDITIONING:

  • Burpee Over Rower

  • Row

ACCESSORY:

  • Strict Pull Up


TUESDAY


CONDITIONING:

  • Double Dumbbell Power Clean

  • GHD Sit Up

ACCESSORY:

  • Bench Press


WEDNESDAY


CONDITIONING:

  • Bike

STRENGTH:

  • Kipping Chest To Bar Pull Up

  • High Box Jump


THURSDAY


CONDITIONING:

  • Walking Lunge

  • Burpee Box Jump Over

STRENGTH:

  • Reverse Grip Incline Dumbbell Bench Press

  • Banded Bent Over Tricep Extension


FRIDAY


CONDITIONING:

  • Run

  • Kettlebell Swing

  • Pull Up

STRENGTH:

  • Alternating Dumbbell Bench Press

  • Banded Single Arm Standing Tricep Extension


SATURDAY


CONDITIONING:

  • Coach Travis's Choice

30 views

TO SEE FULL PROGRAMMING DOWNLOAD SUGARWOD

AFTER YOU FIND "CROSSFIT UNTAMED", ACCESS CODE IS: WILDONES





DELOAD WEEK!

We will be taking a small two week break from all the weightlifting we have been doing the past 8 weeks. You will see more accessory strength work along with conditioning work.


MONDAY


CONDITIONING:

  • Air Squat

  • Double Under

  • Toe To Bar

ACCESSORY:

  • Incline Dumbbell Bench Press

  • Standing Banded Tricep


TUESDAY


CONDITIONING:

  • Single Arm Dumbbell Push Press

  • Single Arm Walking Lunge

ACCESSORY:

  • Strict Pull Up


WEDNESDAY


CONDITIONING:

  • Bike

  • Row

  • Wall Walk

STRENGTH:

  • Bench Press


THURSDAY


CONDITIONING:

  • Dumbbell Snatch

  • Push Up

  • Box Jump Over

STRENGTH:

  • Kipping Chest To Bar Pull Up

  • High Box Jump


FRIDAY


CONDITIONING:

  • Run

  • Deadlift

  • Hang Power Clean

  • Thruster

STRENGTH:

  • Tempo Double Dumbbell Bench Press

  • Double Dumbbell Skull Crusher


SATURDAY


CONDITIONING:

  • Coach Travis's Choice

19 views