We hope you had a great Holiday because I know we did!

We kicked it off with an incredible Saturday where we got to welcome back some family members for the 12 Days of Christmas workout.

At both 9am and 10am we did a version of the workout and it was a lot of fun!

If you are traveling and want a good one to do with friends and family,  and check it out!



I know the Barbell Only Version we did at 10am snuck up on a few people.

Then, Tiff and I got to travel North to Prescott to visit Family. It was a great trip!


We came back on Sunday and added to our family with a new little puppy for Christmas. And when I say little, she’s tiny.

A Chihuahua Mix. We named her Ember Lilly and call her Elly. We had to get the WildFire theme in there somewhere. Yes, this is her, fast asleep as I type this blog. 


Then, after video chatting with the little kids in the family to see what new presents they got, we had a nice Christmas dinner with family.

It was everything a holiday should be. And it leaves me very grateful for all the amazing things I have in my life.

An amazing wife, best friend, and business partner who shares my passion of helping people be their best.

Family, some who I get to see regularly and some not a regularly as I like and yet, we stay close no matter how far apart we are.

Family we choose, close friends who are there to support each other no matter what life throws in our way.

An Incredible Business and Community. We are so proud of what we do. That we get to help inspire people to be their best.

It really fills my heart to think of how many people have been positively impacted because of the WildFire Community.

 

And the best is yet to come! We have been working really hard to figure out what the next 5 years will bring and we are excited about the path we are on!

 

So Thank You for being a part of the WildFire Community for helping to spread something so positive to so many people who need something positive like this in their lives.

And here’s to an incredible 2018, because the best is yet to come and the best way to get there is TOGETHER!!

 

Today at WildFire…

Strength – We are going to be working on Dumbbell Bench Press today. Using weights that are not connected will really help you balance out your strength. Often we find ourselves using more force with one arm or leg than the other to help compensate for a lack of strength.

 

Using the Dumbbells in exercises like the Bench and Strict press will even things out in the upper body, just like weighted step ups and pistols in the legs.

 

For the Workout…

Like many 21-15-9 rep schemes this workout is designed for you to go fast the whole time.

Work on breaking the Pull Ups into large chunks or even going Unbroken. Same thing for the Overhead Squats. On the Box Jumps, just keep a god pace the entire time and work on resting at the top instead of the bottom.

Whether you choose to do this workout Rx+, Rx, or Scaled you will find different challenges to each version. Remember, it’s definitely okay to mix and match, especially if it help you work on something to get better.  


You will notice the Dumbbell Overhead Squats in the Rx+ version. This is a relatively new exercise that will really test your strength and range of motion.

 

If you know you can go through the Overhead Squats unbroken at the Rx weight with Full Range Of Motion, the Rx+ Single Arm Dumbbell version is a good challenge.

We are going to be putting a 15 min Cap on this workout, although we expect all of you will finish well under that time.

Tuesday, December 26th 2017

Warm Up:

250 Easy Row

10 Active Spidermans

 250 Medium Row

10 with 10 sec holds Active Samson

250 Faster Row

20 Air Squats facing the wall

 

Strength: Dumbbell Bench Press 5-5-5-5-5

 

WOD: For Time – 15 Min CAP

Rx+: For Time
21-15-9

Chest to Bar Pull Ups
Dumbbell Single Arm Overhead Squat 50/30
Box Jump 24/20

RX: For Time

21-15-9
Pull Ups
Regular Barbell Overhead Squats 95/65
Box Jumps 24/20

Scaled/Burn: For Time

21-15-9
Jumping Pull Ups/Ring Rows
Goblet Squats
Box Jumps

 

Weightlifting Club:

Hang Clean + Clean 8 x 1

Split Jerk 2-2-2-1-1-1-1-1

Front Squat 5-5-5-5-5

INFERNO:

10 Min EMOM
4 Clean & Jerks 145/105


 

Wednesday, December 27th, 2017

Warm Up:

In groups of 3 for big classes, 2 for smaller classes. One person starts on the row, the other the movement the third the hold, then rotate when the person is done with the rowing.

100 m Legs only rowing then inch worms then plank hold
100 m Core only rowing then push up to down dog then Bar Hang
100 m Arms only rowing then jumping squats then squat hold

 

Strength:
 Back Squat (3 sec pause at bottom) 5-5-5-5-5

Use the heaviest weight you can for each set.

WOD:

"Tabata" - Row Calories and Push-ups : 5 x 20 secs / 10 secs

Tabata Row Calories

Rest 30 secs

Tabata Push-up

Rest 1 min then:

"Tabata" - Dumbbell Goblet Squats and Double Unders : 5 x 20 secs / 10 secs

Tabata Dumbbell Goblet Squat, 50/35 lbs

Rest 30 secs

Tabata Double Under

RX+ can be HSPU & Back Squat BW/ 3/4BW

 

Thursday, December 28th, 2017

Warm Up:

Quad Stretch 
Knee to Chest 
Straight Leg Kicks 
Donkey Kicks 
Side Lunge 
Walking Samson 
Walking Spidermans 
Walkouts with a jump of feet to hands
3 Air Squats + Broad Jump 
High Knees 
Butt Kickers 
Skip for Height 
Skip for Distance

Strength: Every 1 min for 12 mins: Push Press

2 Push Press, pick load

WOD:

AMReps 15 mins: Wall Balls, Kettlebell Sumo Deadlift High-pulls and Toes-to-bars

As many reps as possible in 15 mins of:

1 Wall Ball, 20/14 lbs

1 Kettlebell Sumo Deadlift High-pull, 53/35 lbs

1 Toes-to-bar

RX +

Can be pull up to toes to bar complex

 

Friday, December 29th, 2017

Warm Up:

10 Kettle Bell Swings
10 Straight Legged Sit Ups
10 Push Ups
With an empty barbell:

5 Good Mornings
5 Back Squats
5 Straight Legged Deadlifts
5 Front Squats

2x for the whole thing including the kettle bell swings/sit ups and push ups

 

Strength: 1 rep max Deadlift

 

WOD: “Annie”

50-40-30-20-10

Double Unders
Sit Ups

**NO Rx+ just go faster!

 

 




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