Programming Week of Decebmer 9-13, 2024

What an amazing week we had meeting all your friends!

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Thank you WildFire Family for spreading the flame and introducing your friends and family to our WildFire Community.

For any of your friends and family that want to join us for more message us using the chat bot on this site. We do have something special just for those of you who joined us.

All of our members start with our On Ramp Program that gives you customized coaching and sets you up to maximize your results in our classes.

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Here is what we have planned for you in classes this week:

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Monday

Pre-workout‍

‍Every 2:00 for 5 sets:

‍2 squat cleans

Rx

For time:
21 front squats (125/185 lb)
200-m double-DB farmers carry (35/50 lb)
15 front squats
150-m double-DB farmers carry
9 front squats
100-m double-DB farmers carry

Score: Total time

Intermediate

For time:
21 front squats (95/135 lb)
200-m double-DB farmers carry (20/35 lb)
15 front squats
150-m double-DB farmers carry
9 front squats
100-m double-DB farmers carry

Score: Total time

Beginner

For time:
15 front squats (35/45 lb)
100-m double-DB farmers carry (10/15 lb)
12 front squats
50-m double-DB farmers carry
9 front squats
50-m double-DB farmers carry

Score: Total time

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Tuesday

Pre-workout‍Accumulate:

‍50 alternating wall-facing handstand shoulder taps

Or…Handstand walk (150 ft)

Rx

For time:
120 double-unders
30 sit-ups
6 wall walks
100 double-unders
25 sit-ups
5 wall walks
80 double-unders
20 sit-ups
4 wall walks
60 double-unders
15 sit-ups
3 wall walks
40 double-unders
10 sit-ups
2 wall walks

Score: Total time

Intermediate

For time:
50 double-unders
30 sit-ups
3 wall walks
40 double-unders
25 sit-ups
3 wall walks
30 double-unders
20 sit-ups
2 wall walks
20 double-unders
15 sit-ups
2 wall walks
10 double-unders
10 sit-ups
1 wall walks

Score: Total time

Beginner

For time:
50 single-unders
10 sit-ups
3 inch-worms + push-ups from the knees
40 single-unders
10 sit-ups
3 inch-worms + push-ups from the knees
30 single-unders
10 sit-ups
2 inch-worms + push-ups from the knees
20 single-unders
10 sit-ups
2 inch-worms + push-ups from the knees
10 single-unders
10 sit-ups
1 inch-worms + push-ups from the knees

Score: Total time

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Wednesday

Rx

EMOM 10:
1 thruster

– Rest 3:00

1 set for reps:
Max-rep thrusters
– Use 60% of the EMOM 1-rep-max.

Score: Load

Intermediate

Same as Rx’d

Score: Load

Beginner

EMOM 10:
3 thrusters

– Rest 3:00

AMRAP 1:
Max-rep thrusters (35/45 lb)

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Thursday

Rx

For time with a partner:
30 toes-to-bars
1.5-mile run
30 toes-to-bars
1.5-mile run
30 toes-to-bars
– One partner works while one rests. Partition the run efforts and toes-to-bar sets as needed.

Score: Total time

Intermediate

For time with a partner:
30 knees-to-armpits
1.5-mile run
30 knees-to-armpits
1.5-mile run
30 knees-to-armpits
– One partner works while one rests. Partition the runs and toes-to-bar sets as needed.

Score: Total time

Beginner

For time with a partner:
20 hanging knee raises
1-mile run
20 hanging knee raises
1-mile run
20 hanging knee raises
– One partner works while one rests. Partition the runs and toes-to-bar sets as needed.

Score: Total time

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Friday

Rx

5 rounds for time:
2 rope climbs (15 ft)
20 burpees
40 air squats

Score: Total time

Intermediate

5 rounds for time:
1 rope climb (15 ft)
15 burpees
30 air squats

Score: Total time

Beginner

5 rounds for time:
2 pull-to-stands
10 burpees
15 air squats

Score: Total time

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