This weekend 12 of our Athletes will be competing in the Desert City Classic Competition at ASU in Tempe! Come cheer them on and give them all the good WildFire vibes this week!
Athletes:
Nicole James
Ashley Selby
Ariel Correira
Kim Peterson
Skye Harry
Drew Behrens
Teams
Jesse Green/ Tatjana Sulaver/ Tiffany Divelbiss
Jason Jonas/Seth Hernandez/ Michael Caliboso
We have a great week of fun workouts for you so we will see you in class!
Monday
rx
AMRAP 7:
10 box jumps (20/24 in)
3 bar muscle-ups
intermediate
AMRAP 7:
10 box jumps (20/24 in)
1 bar muscle-up
beginner
AMRAP 7:
10 box jumps (16/20 in)
3 jumping bar muscle-ups
Skill Work
Post-workout:
5 sets for load:
1 strict weighted pull-up
– Pause with your chin over the bar for :01.
Tuesday
rx
5 sets of the complex for load:
3 squat cleans
1 jerk
Score: Load
intermediate
Same as Rx’d
Score: Load
beginner
5 sets of the complex:
3 power cleans
2 front squats
2 shoulder-to-overheads
Score: Load
Wednesday
rx
3 rounds for time:
400-m run
20 DB farmers carry walking lunges (35/50 lb)
– Use two dumbbells.
Score: Total time
intermediate
3 rounds for time:
400-m run
20 DB farmers carry walking lunges (20/35 lb)
– Use two dumbbells.
Score: Total time
beginner
3 rounds for time:
300-m run
16 walking lunges
Score: Total time
Skill Work
Pre-workout
3 sets:
10-20 GHD sit-ups
– Rest as needed.
Thursday
rx
AMRAP 12:
12 strict ring dips
3 rope climbs (15 ft)
intermediate
AMRAP 12:
6 strict ring dips
3 rope climbs (12 ft)
beginner
AMRAP 12:
8 foot-assisted strict ring dips
3 pull-to-stands
Friday
rx
5 rounds for time:
8 ground-to-overheads (65/95 lb)
10 bar-facing burpees
Score: Total time
intermediate
5 rounds for time:
8 ground-to-overheads (55/75 lb)
10 bar-facing burpees
Score: Total time
beginner
5 rounds for time:
5 hang power snatches (35/45 lb)
8 bar-facing burpees
Score: Total time
Skill Work
Pre-workout:
Every 2:00 for 5 sets:
3 snatches
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