Wednesday: Spark it UP!

Wednesday: Spark it UP!

Wednesday: Spark it UP!

We’re always on the prowl for new information to help our Community improve their performances get the most out of their training sessions and stay in the game. 


For the last few months you might have seen the Firebreathers a little more ‘amped’ up for some of their brutal workout assessments I’ve been giving them.


Yup we’ve all been Sparking it UP!


I’m the first one of the group that started taking it…and started PR’ing a bunch…and then it’s just one of those things that Monster Dan & Steven started asking what I was doing different.


I gave ’em a scoop (because you can either get the single serving packs or the whole tub like me level 7 Spark Master)…


And the ‘Spark it UP’ term was born.


My favorite part of it – and for those of you who know me – I used to be a Red Bull fiend. Yup. Fiend. But I’d also get jittery after and then have a ton of trouble sleeping at night. No bueno.


Spark picks me up mentally and physically but I’m not crashing afterwards or staying up all night. Major bonus points!


If you’re interested in checking out how you can pick up your game & Spark it UP – it’ll be in the retail area of the box.


PS – might need it for today’s WOD! Just sayin!

Wednesday’s Training: 

WOD: Annie

For time: 50-40-30-20-10

  • Double Unders
  • Sit Ups

A. For time – “Elizabeth”

21-15-9 reps for time of:

Power Clean (135/95)

Ring Dips

Scale weight/Static Dips as needed or –

Scale to: 21-15-9 of:

  • Med Ball Cleans
  • Burpees


B. Prowler

A. Elizabeth – 21-15-9

  • Power Clean (135/95#)
  • Ring Dip


adv: Amanda – 9-7-5

  • Muscle Up
  • Squat Snatch – 135/95


B. Prowler


3 min on/1 min off

6 repeats – 2 rounds

Rest 5 min



5x TnG Power Cleans

8x Sit-ups

100m run



Row (cal)



5x Russian KBS

5x Wall Ball

10 – Male/5 – Female = Airdyne (cal)