Programming: Week of November 4th - 9th, 2019


Request More Information

Go to Content

Programming: Week of November 4th – 9th, 2019


Monday, November 4th, 2019

Strength: Deadlift: 5 Rep Max

WOD: You Choose
Power

In 4 Min, Complete 1 Round of
12 Deadlifts, Rx (115/75) Rx+ (135/95)

9 Thrusters, Rx (115/75) Rx+ (135/95)

6 Lateral Burpee Over Bars

Max reps in remaining time Row Calories

Speed
In 4 Min, Complete 3 Rounds of:
12 Deadlifts, Rx (95/65)  Rx+ (115/75)
9 Thrusters, Rx (95/65)  Rx+ (115/75)

6 Lateral Burpee Over Bars
~Then: Max reps in remaining time Row Calories


Tuesday, November 5th, 2019

Strength: Run 1 mile For Time

WOD: Complete as many rounds as possible in 20 mins of:

5 Pull-ups

10 Push-ups

15 Air Squats

20 Double Unders

Wednesday, November 6th, 2019

Strength:
Overhead Squat : 10-10-10-10-10
This is a perfect opportunity to get set in the proper position sitting in the heals and working the overhead shoulder position.

WOD: 3 rounds for time of:

30 Overhead Squats, 75/55 lbs

20 Toes-to-bars

10 Handstand Push-ups

Endurance For Wednesday (6:30pm Class)

"Tabata" - Mountain Climbers : 5 x 12 secs / 48 secs

During rest: supine knee to chest- slow, continuous movement. Keep hands under butt. Shoulders off ground.

"Tabata" - Kettlebell Swing : 5 x 20 secs / 40 secs
Rest=KB push press alt. arms every 5 reps

"Tabata" - Jumping Air Squats : 5 x 10 secs / 50 secs

Rest=slow tempo regular air squats

"Death By" - Wall Balls and Burpees : 2 reps + 2 reps / 1 min

Thursday, November 7th, 2019

Strength: Every 1 min for 10 mins, alternating between:

1 Squat Clean, 80% 1RM

3 Strict Chin-ups

WOD: “Klepto”
4 rounds for time of:

27 Box Jumps, 24/20 in

20 Burpees

11 Squat Cleans, 145/100 lbs

Friday, November 8th, 2019

Strength: Split Jerk 3-3-3-3-3-3-3
last 4 sets keep between 75 and 85%  making sure that the extension through the hips drives the bar off the shoulders.

WOD: In 3 mins, for max reps of:

Run, 200 m

10 Split Jerks, 115/75 lbs

max reps in remaining time Rope Climbs

Rest 1 min

-- then --

In 4 mins, for max reps of:

Run, 200 m

10 Split Jerks, 135/95 lbs

max reps in remaining time Rope Climbs

Saturday, November 9th, 2019

9am Friends & Family Class

Teams of 3-4 Row, 2012 m

WildFire Anniversary Party WOD
Complete as many rounds as possible in 20 mins of:

93 Double Unders

21 Kettlebell Swings, 53/35 lbs

20 Kettlebell Russian Twists, 53/35 lbs

7 Burpee Jump Over (Partner In Plank)s

WF History:

(4) Movements = Did you know that the number 4 is a "significant" number for Skip & Tiff?

(20) Minute AMRAP = In honor of the 1st WOD, the Wildfire20

(93) Date of 1st WOD at WF 9/3/12

(21) KB Swings / (20) Russian Twists = Address of WF

(7) Burpees = Number of years WF is celebrating tonight

 


Request More Information

Request Information Now!