Programming for week of October 14-18

This Saturday WildFire celebrates 12 years of Fitness, Family, Fire & Fortitude. Our anniversary party is Saturday at 6pm at the gym. Come and celebrate with us as we enter year 13 and many more to go!

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We have a great week ahead continuing our theme for the month you will see the Classic Benchmark Workout "Fran" on Tuesday!

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Monday

Strength:

Deadlift

1 rep EMOM 

9min

RX

10 rounds for time:
30 double-unders
3 deadlifts (205/315 lb)

Score: Total time

Intermediate

10 rounds for time:
20 double-unders
3 deadlifts (155/225 lb)

Score: Total time

Beginner

10 rounds for time:
20 single-unders
3 deadlifts (65/95 lb)

Score: Total time

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CAP Compete

Each for time:
Bike: 4x 2000 m

Rest 3 mins between efforts.

Complete as-On a 15:00 clock:

From 0:00-5:00:
Handstand walk practice
From 5:00-10:00:
AMRAP 5:
1 skin the cat (on rings)
1 strict muscle-up
From 10:00-15:00:
Handstand walk practice

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Tuesday

Barbell Cycling Prep

Thruster

5-5-5

Rx "Fran"

21-15-9 reps for time of:
Thrusters (65/95 lb)
Pull-ups

Score: Total time

Intermediate

For time:
21-15-9:
Thrusters (45/65 lb)
12-9-6:
Pull-ups

Score: Total time

Beginner

15-12-9 reps for time of:
Thrusters (35/45 lb)
Jumping pull-ups

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CAP Compete

Ruck Run 1600 m

3 rounds for quality of:
Single Arm Ring Plank, L 20 secs/R 20 secs
L-Sit Hold, 20 secs
10 Strict Toes-to-bars

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Wednesday

Strength:

5 rounds for quality of:
5 Push-ups
5 Hang Power Cleans, pick load
Rest 1 min

RX

3 rounds for time:
21 push-ups
12 hang power cleans (95/135 lb)
800-m run

Score: Total time

Intermediate

3 rounds for time:
15 push-ups
12 hang power cleans (65/95 lb)
800-m run

Score: Total time

Beginner

3 rounds for time:
12 push-ups from the knees
9 hang power cleans (35/45 lb)
400-m run

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CAP Compete

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Choose 1 movement of either Clean, Snatch or Jerk

3-3-3-2-2-2-1-1-1

7 rounds for quality of:

Backward Sled Pull, pick load, 100 ft

Thursday

All levels

Part 1

AMRAP 20 with a partner:
Row for calories
– Switch as needed.

Part 2

For load:

‍5-5-5-5-5Overhead squat

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CAP Compete

REST DAY

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Friday

Rx

5 rounds for time:
200-m run
10 strict handstand push-ups

Score: Total time

Intermediate

5 rounds for time:
200-m run
10 pike push-ups

Score: Total time

Beginner

5 rounds for time:
200-m run
10 seated DB presses (15/25 lb)

Bonus

Tabata

GHD Sit Ups

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CAP Compete

Front Squat 3-3-3-3-3+

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