Programming: Week of October 15th - 19th, 2018

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CONGRATULATIONS New Level 1 Athletes!

Great job to EVERYONE who participated on Saturday!  

WildFire 6-Year Anniversary Party THIS Saturday, October 20th 
Come celebrate 6 years of Community & Fitness
6:30pm - 9:30pm at WildFire - After Party at High & Rye at City North


Programming: Week of October 15th – 19th, 2018

Monday, October 15th 2018
Warm up- Tabata partner
Penguin while other jumping jack
Air squat while holding squat
Push up while hold plank
Sit up while 6 “ hold

Strength– Bench Press
Between sets

Strict pull ups 5 sets of athletes choice

WOD: 10 to 1 & 1 to 10
Toes to bar & Thrusters

Tuesday, October 15th, 2018

Warm up: 200m run
10 Single leg K.B. deadlift
200m run- 10 kb squat to calf raises (squat then come up to the toes)
200m run – deep lunge single leg stand up

Strength- Sled Pull & Sled Push
5 sets of 50M Each

WOD: 5 Min AMRAP x 3 Cycles of:
7 Kettlebell Swings, 53/35 lbs
7 Box Jumps, 24/20 lbs 
7 Bike Calories

Wednesday, October 17th, 2018

Warm up: 500m row & 1000m Air Bike
Then PVC stretches into full snatch Burgner warm up
Then with the bar

Strength- Pause below the knee Power Snatch

21 Power Snatches, 135/95 lbs
21 Burpee Over Bars 
15 Overhead Squats 135/95 lbs
15 Burpee Over Bars 
9 Squat Snatches, 135/95 lbs
9 Burpee Over Bars

Thursday, October 18th, 2018

Warm up: 100m run
Bear crawl around the rig (ATR)
100m run -broad jump (ATR)
100m run- lunge trunk twist (ATR)

Warm up: Turkish Get Ups & KB Clean & Jerks

Strength- 2 Min AMRAP x 3 Cycles 
6 Turkish Get Up Alternating Arms, pick load
6 Kettlebell Clean & Jerks, pick load 
Rest 30 secs between each cycle.
For each cycle restart the AMRAP.
They will choose 3 increase weights for the kettlebells
(18,26,35) (35,44,53)

WOD: Tabata – 8 Cycles :20s Work :10s Rest for Total Reps
Push ups
Sit ups
Double unders
Air Bike Calories
Row Calories

Friday, October 19th, 2018

Warm up:
Row, 500 m 25 Air Squats 
Row, 400 m 20 Air Squats 
Row, 300 m 15 Air Squats 
Row, 200 m 10 Air Squats 
Row, 100 m 5 Air Squats

Strength: Back Squat 1 Rep Max

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