Welcome 2019! - WildFire Way Nutrition Seminar, & Programming: Week of December 31st - January 5th


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Welcome 2019! - WildFire Way Nutrition Seminar, & Programming: Week of December 31st - January 5th

Programming: Week of December 31st, 2018 – January 5th, 2019

It’s New Year’s Eve, and with it brings a time of reflection when we look back on the year and ask the internal question of what we have done to better ourselves, our family, and our life.

The Good News is that no matter what the answer is, we have another year to look forward, be grateful for what we have accomplished, and set new goals for the year ahead.

That’s why, on January 1st, we are kicking things off with a workout and the WildFire Way Nutrition Seminar and beginning a 30-day Nutrition Challenge that begins on January 7th, because we can accomplish a whole lot more TOGETHER!

At WildFire CrossFit in North Phoenix, that’s what it’s all about…working together as a community to accomplish incredible things. From losing weight to increasing physical performance, all goals are important and when you have the support of so many incredible people and combine it with hard work and focus, anything can happen.


So, here’s to an incredible New Year of Fitness, Family, Fire, & FUN at WildFire CrossFit!

Monday, December 31st, 2018
Classes at 5:15a, 6am, 9:30am, & 12pm

Warm up 2X= Row Bowling 200m w/ Partner holds  
penalty over meters is sit ups
Next round Plank balance penalty Supermans

WOD- For time: 
5 rounds of: 20 Push-ups 10 Chest-to-bar Pull-ups
-- then –
10 Air Squats 10 Push Press, 75/55 lbs 

20 Air Squats 20 Push Press, 75/55 lbs
30 Air Squats 30 Push Press, 75/55 lbs
40 Air Squats 40 Push Press, 75/55 lbs 
50 Air Squats 50 Push Press, 75/55 lbs
-- then --
Run Or Row, 1/1 mi

2k row or 1 mile run

 

Gymnastics For Monday:
Wall Foam Roll: 2 x 20 reps
Parallette Shoulder Extensions 2 x 20 Reps

Box Drill: Muscle Ups Pull – Muscle Up Pull to Transition
3 Sets of 1 Rep

Tuesday, January 1st, 2019
Classes at 9:30am & 12pm
WildFire Way Nutrition Seminar at 10:30am


Warm up: Reverse Tabata
Jump Rope
1-min rest with Deep Lunge & Twist
Mnt. Climbers

Strength: Front Squat
5-5-5-5-5

WOD: Complete as many rounds as possible in 20:19 of:
6 Tire Flips 
12 Goblet Squats, 50/35 lbs
18 Double Unders

 

Wednesday, January 2nd, 2019

Warm up
:
300m Run > .3mi bike > 300m Row
In between each set:
10 KB SL Deadlift
10 Inch Worm to Pike Push up

Strength: Suitcase Deadlift 10-10-10,
100 Foot Farmer’s Carry using heaviest weight per set 

Handstand progression (skill work)

WOD: For Time, Reps of
15-12-9-6-3
Deadlift, 225/155 lbs
Handstand Push-up

 

Gymnastics For Wednesday:

Bear Rolls: 5-4-3-2-1
Overhead Opener: 5 x 30-sec

L-Chin Ups: 8-6-4-2
Ring Transition: 16-12-8-4

Thursday, January 3rd, 2019
Warm up
:
Line Drills & More

Burgner warm up w/ pvc then with barbell

Strength: Spit Jerk
2-2-2-2-2

WOD: 3 rounds for time of: 
10 Clean & Jerks, 135/95 lbs
Run, 400 m

Gymnastics For Thursday:
Wall Foam Rolls: 2 x 20 reps
Parallette Shoulder Extension: 2 x 20 reps

Strict Pull Ups: 5 Sets of 8 Reps
False Grip Pull to As Low as Possible: 5 Sets of 6 Reps

Friday, January 4th, 2019

Warm up
: Rowing Drills
50m arms > arms torso > legs > arms torso legs
3 cal arms 3 cal legs 6 cals both  
Bike ½ mi.

Endurance: Row 100 m x 3
Each an all out effort for time, best of 3 attempts

Each for distance: Max Calories On Air Bike: 3x 30 secs
Rest at least 30 sec. Can rest up to 90 sec

WOD: For 2 cycles: AMRAP in 4 mins of:
15/10 Row Calories 
9 Wall Balls, 20/14 lbs, 10/9 ft
6 Toes-to-bars 

Rest 2 mins between each cycle.
Restart the AMRAP.

Rest 2 min before starting the second triplet AMRAP

For 2 cycles: AMRAP in 4 mins of: 
15/10 Calories, Air Bikes
9/9 Dumbbell Thrusters, 50/35 lbs 
6/6 Sit-ups 

Rest 2 mins between each cycle.
For each cycle restart the AMRAP.
Rest 2 min before starting the next triplet AMRAP.


Gymnastics For Friday:
Crab Sliders: 5 sets of 5 reps
Active Hands: 5 Sets of 5 Reps

Box Drill: muscle up pull - muscle up pull to transition: 3 sets of 1 Rep
Ring Transition: 1 Set of 10 Reps
Strict Ring Dips: 1 Set of 7 Reps

Saturday, January 5th, 2019

WOD
: 20 Min AMRAP
400M Bumper Plate Farmers Carry, 25/10 lbs
25 Bumper Plate Burpees, 45/25 lbs
25 Bumper Plate Squats, 45/25 lbs
25 Supine Ring Rows

Olympic Lifting For Saturday - Re-Test Day!

1 Rep Max Snatch

1 Rep Max Clean & Jerk

 


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