We have a great week ahead for you WildFire!
Monday
Speed/Endurance: 1 mile Run
*Yes we just did this. Today you get to do the mile fresh at the begining of the class and compare your time from a few weeks ago
Strength/WOD: 5 rep max Bench Press
Build to your heaviest set of 5 reps
Tuesday
Work your core and deadlift strength with some fun accessory movements.
WOD: 3 rounds for time of:
50 Sit-ups
30 Deadlifts, 135/95 lbs
Strength:
Barbell Good Morning 8-8-8-8
Jefferson Curl 5-5-5-5-5
Wednesday
Strength: Complex: Power Snatches and Overhead Squats : 1-1-1-1-1-1-1
WOD: 5 rounds, 2:30 each, for max reps of:
10 Overhead Squats, 95/65 lbs
30 Lateral Bar Hop Overs
max reps in remaining time Any Machine Calories
Rest 2:30
Thursday
Strength:
On a 10:00 clock:Build to a heavy weighted strict pull-up or your first strict pull-up
5 rounds for quality of 50ft Front Rack Walking Lunge- pick load
WOD: Complete as many rounds as possible in 10 mins of:
30 Walking Lunges
6 Strict Pull-ups
5 L/5 R Single Arm Kettlebell Shoulder Press, 35/26 lbs
Friday
Strength: Power Clean 5-5-5 goal is unbroken sets
WOD: 3 rounds for time of:
21 Power Cleans, 155/105 lbs
Run, 400 m
Plank Hold
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