FIRE
Metcon
Metcon (Time)
For Time:
On the 0:00
3 Rounds
200m Run
15 Wallballs
On the 0:00
3 Rounds
200m Run
15 Wallballs
On the 9:00
3 Rounds
200m Run
10 Jumping Pull-ups or Ring Rows
On the 18:00
3 Rounds
200m Run
10 Burpees
FIRE
Strength
Strict Press (4×2)
Strict Press
4×2 at 85-90%
4×2 at 85-90%
Optional Accessory: 2-3 Rounds of
5/leg Single Leg RDL
10 HS Shoulder Taps or :30 HS Hold
Metcon (Time)
For Time:
Buy-in: 35/25 Cal Bike
–then–
3 Rounds:
10 Hang Cleans
100m Run
10 Push Press
100m Run
–then–
Cash-Out: 35/25 Cal Bike
Buy-in: 35/25 Cal Bike
–then–
3 Rounds:
10 Hang Cleans
100m Run
10 Push Press
100m Run
–then–
Cash-Out: 35/25 Cal Bike
FIRE
Strength
Metcon
Circuit:
3-4 Rounds of
15 Banded Hip Bridge + 15 Knees out
10 GHD Hip Extensions
15/10 GHD Sit ups
200m Run b/t Rounds
3-4 Rounds of
15 Banded Hip Bridge + 15 Knees out
10 GHD Hip Extensions
15/10 GHD Sit ups
200m Run b/t Rounds
Metcon
Metcon (4 Rounds for reps)
Every 4:00 for 4 Rounds:
20/15 Cal Row
15 Russian KB Swing
10 Goblet Squats w/ KB
20/15 Cal Row
15 Russian KB Swing
10 Goblet Squats w/ KB
FIRE
Intervals
Metcon (Calories)
Intervals:
4 Rounds of
1:30 Bike
:30 Rest
1:30 Amrap of 10 push ups + 10 skater jumps
:30 Rest
4 Rounds of
1:30 Bike
:30 Rest
1:30 Amrap of 10 push ups + 10 skater jumps
:30 Rest
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 10:
1 Push Press
1 Burpee Box Step Up
2 Push Press
2 Burpee Box Step Up
3 Push Press
3 Burpee Box Step Up
…
continue adding 1 rep each round
1 Push Press
1 Burpee Box Step Up
2 Push Press
2 Burpee Box Step Up
3 Push Press
3 Burpee Box Step Up
…
continue adding 1 rep each round
FIRE
Metcon (6 Rounds for reps)
Row Intervals:
2:00 row fast for cals (w/o looking at screen).
4x 1:00 fast + :30 rest.
Rest 1:00.
2:00 fast w/o looking at screen
Metcon (Time)
For Time:
4 Rounds
12 Hang Knee Raises or V Ups
100m Med Ball carry
15/12 Cal Bike
4 Rounds
12 Hang Knee Raises or V Ups
100m Med Ball carry
15/12 Cal Bike
10/9/21
Metcon (Time)
For Time:
3 Rounds
400m Run
20 Pullups or Ring Rows
10 Power Cleans
3 Rounds
400m Run
20 Pullups or Ring Rows
10 Power Cleans
FIRE 10/8/21
Strength
Strict Press (5×3)
5×3 – build from 70%
Optional Accessory:
3x 10 Double KB Front squats
3x 10 Plank Shoulder Taps"
Metcon
Metcon (Time)
For Time:
20 Hang Power Clean
20 Push Press
20 Front/Goblet Squats
20 Bar-facing Burpees
20 Hang Squat Cleans
20 Hang Power Clean
20 Push Press
20 Front/Goblet Squats
20 Bar-facing Burpees
20 Hang Squat Cleans
FIRE 10/7/21
Accessory
2 Rounds for Quality
20 Med Ball Sit ups
20 Banded Glute Bridges
10 RDL
–rest as needed–
20 Med Ball Sit ups
20 Banded Glute Bridges
10 RDL
–rest as needed–
Metcon
Metcon (Time)
For Time:
40/30 Cal bike
40 Air Squats
400m Run
30/20 Pushups
40/30 Cal Row
40 Lunges
400m Run
30 No pushups Burpees
40/30 Cal bike
40 Air Squats
400m Run
30/20 Pushups
40/30 Cal Row
40 Lunges
400m Run
30 No pushups Burpees
Wednesday, October 6 – Fire
Intervals
Metcon (5 Rounds for reps)
Every 2:00 for 5 Rounds
8 KB Sumo DL High Pull
200m Run
8 KB Sumo DL High Pull
200m Run
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 8:
12/9 Cal Row
9 Box Jumps or Step ups
6 Push Press
12/9 Cal Row
9 Box Jumps or Step ups
6 Push Press
–rest 4 min–
AMRAP 8:
12/9 Cal Row
9 Box Jumps or Step ups
6 Push Press or 9 Push Ups
Metcon (AMRAP – Rounds and Reps)
AMRAP 8:
12/9 Cal Row
9 Box Jumps or Step ups
6 Push Press
12/9 Cal Row
9 Box Jumps or Step ups
6 Push Press
–rest 4 min–
AMRAP 8:
12/9 Cal Row
9 Box Jumps or Step ups
6 Push Press or 9 Push Ups
FIRE 10/5/21
Metcon
10 Bench press (Bar or DB)
15 Banded Pull aparts
20 Mountain Climbers
15 Banded Pull aparts
20 Mountain Climbers
Metcon (Time)
4 rounds for time
400m Row
60 Double-unders (sub 100 singles or 12 cal bike)
12 Med Ball Cleans
60 Double-unders (sub 100 singles or 12 cal bike)
12 Med Ball Cleans
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