Programming Week of April 8-12

April 8, 2024
Programming Week of April 8-12

We have a great week ahead for you WildFire!


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


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


Barbell Good Morning 8-8-8-8

Jefferson Curl 5-5-5-5-5


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



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


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

Continue Reading

pushpress gym management software for boutique gyms and fitness studios