Programming: Week of December 17th – 21st at WildFire CrossFit in North Phoenix


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Programming: Week of December 17th – 21st

Monday, December 17th

Warm up
- Bear crawl> Bear crawl plate push> Kangaroo plate hops
2nd round a race

Strength- Push Press 5-5-5

Max Pull ups 3X

WOD-Fight Gone Bad
3 rounds, 1 min per station, of:
Wall Ball, 20/14 lbs, 10/9 ft
Sumo Deadlift High-pull, 75/55 lbs 
Box Jump, 20 in 
Push Press, 75/55 lbs
Row Calories 
Rest 1 min

Olympic Lifting Monday:
Snatch 3-3-3-3-3-3
Wendler Shoulder Press: Week 2
3 at 70% 1RM | 3 at 80% 1RM | 3 at 90% 1RM

Gymnastics: Day 1 Muscle Up Homework
Wall Foam Rolls 20-20
Parallette Shoulder Extensions: 20-20
L-Sit Chin Ups: 5-4-3-2-1
Strict Ring Dips 5-4-3-2-1



Tuesday, December 18th
Warm up
- 400m run > 500m Row > 1000 Bike
10 banded side lunges per leg direction (w/ green or yellow bands placed under the knee)
10 per leg SL kettle bell DL
10 barbell cossacks squat per leg
(each movement can be performed in between their cardio

Strength- Deadlift 3-3-3-3-3

WOD- 2 Minute AMREP- Double unders &
100 toes to bar for time (10 Minute time cap)

Olympic Lifting Tuesday:
Clean & Jerk 3-3-3-3-3-3

GHD Sit-ups 3x10

Gymnastics: Day 2 Muscle Ups Homework
Bear Rolls: 5-4-3-2-1
Overhead Opener: 5 sets of 30-sec
False Grip Pull To As Low As Possible: 5-5-5-5
Scaled Russian Dips: 20-20

Wednesday, December 19th

Warm up- Med Ball Drills

Strength- 14 Min. Alt. EMOM
5- Double Kettle Bell Hang Clusters 53/35
10 Burpees- RX+ Burpees over KBS

WOD- Tabata Something Else: Pull up> Push up > Sit up > Air squat

Gymnastics: Day 3 Muscle Up Homework
Crab Sliders: 5-5-5-5-5
Active Hangs: 5-5-5-5-5

10 Min EMOM: Alternate (5 Sets of Each Exercise)
5 Russian Dips
5 Self-spot Muscle up

Crab Sliders: 5-5-5-5-5

Active Hangs: 5-5-5-5-5

Wednesday Endurance Programming:

Row 500 m For Time
Row 250 m

WOD: 5 rounds for time of:
10 Assault Bike Calories
10 Power Snatches, 95/65 lbs
10 Push-ups
10 Single Arm Russian Kettlebell Swings

Thursday, December 20th
Warm up- 
250m row 10 pvc pull overs > 10 overhead squat
250m row 10 snatch balance > 10 overhead squats w/ pvc sliding down rig
250m row 10 sots press > 10 overhead squats on the wall

Strength- 1 RPM Overhead Squat 
Rep recommendation 3-3-3-2-2-2-1-1-1

WOD- Nancy
5 rounds for time of: Run, 
400 m 15 Overhead Squats, 95/65 lbs

Thursday Olympic Lifting:
Clean 2-2-2-2-2-2
Romanian Deadlift 4-4-4

Gymnastics: Day 4 Muscle Up Homework
Wall Foam Rolls: 20-20
Parallette Shoulder Extensions 20-20

 

Self-spot Muscle up: 5 Reps Every Min for 3 Min
Scaled Russian Dips: 5 Reps Every Min for 3 Min
L Chin-Ups: 5 Reps Every Min for 3 Min

Friday, December 21st
Warm up
- Line Drills

Strength- Sled Pull and push 1-1-1-1-1

WOD- For time
800m Run
Then
10 rounds
10 hand-stand push up
10 pistols
Then 
800m Run

 

Saturday, December 22nd
 
WOD: For time:
50 Air Squats
10 Burpees
40 AbMat Sit-ups
10 Burpees
30 Lunges
10 Burpees
20 Kettlebell Swings, 53/35 lbs
10 Burpees
Bear Crawl, 10 m
10 Burpees
20 Kettlebell Swings, 53/35 lbs
10 Burpees
30 Lunges
10 Burpees
40 AbMat Sit-ups
10 Burpees
50 Air Squats

Saturday Olympic Lifting:
Wendler Front Squat Week 2:
3 at 70% 1RM | 3 at 80% 1RM | 3+ at 90% 1RM

 


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