FIRE 6/10/21
Metcon
3 rounds for quality
Metcon (5 Rounds for reps)
5 rounds
1:00 Wallballs (20/14)
1:00 Alt Hang DB clean & press
1:00 Cal Row
–1:00 rest–
1:00 Alt Hang DB clean & press
1:00 Cal Row
–1:00 rest–
FIRE 6/8/21
Metcon
12 min alt. Emom
Odd: 2 Box Push down & Back (on turf)
Even: 10 step ups
Even: 10 step ups
Metcon (AMRAP – Rounds and Reps)
15 min amrap
15 KB Sumo High Pull
12/9 HRPU
9/6 Cal Bike (125m Run)
12/9 HRPU
9/6 Cal Bike (125m Run)
FIRE 6/7/21
1000m Row (Time)
Max Effort 1000m Row
1K Row Moderate (Goal is to keep steady pace & s/r, 70% effort)
Rest 2:00,
then:
4 Rounds of
:20 mod
:40 fast
:30 easy
Rest 2:00,
then:
4 Rounds of
:20 mod
:40 fast
:30 easy
Metcon (Time)
For time
21-15-9
Hang Power Cleans
Pull Ups or Ring rows
–directly into–
15-12-9
Front/Goblet Squats
Lateral Burpees over weight
Hang Power Cleans
Pull Ups or Ring rows
–directly into–
15-12-9
Front/Goblet Squats
Lateral Burpees over weight
*This is a sprint effort, goal is to move as quick as possible w/ good form. Weight s/b light enough that barbell could be done unbroken
FIRE 6/4/21
Metcon
3 sets for quality
20 Hip Extensions
10 Underhand Bent Over Barbell Row
20 Monster Walks (10 each direction)
10 Front Rack Lunges (5 per side)
10 Underhand Bent Over Barbell Row
20 Monster Walks (10 each direction)
10 Front Rack Lunges (5 per side)
Metcon (Time)
For time
500m/400m Row
15 Hang Power Cleans
15 Push Press
500m/400m Row
12 Hang Power Cleans
12 Push Press
500m/400m Row
9 Hang Power Cleans
9 Push Press
15 Hang Power Cleans
15 Push Press
500m/400m Row
12 Hang Power Cleans
12 Push Press
500m/400m Row
9 Hang Power Cleans
9 Push Press
FIRE 6/3/21
Metcon (Calories)
Bike Intervals
2:00 Bike Moderate (60/50 RPM)
Rest 1:00, then:
8:00 Emom of
:30 Bike Fast (70/60 RPM)
:30 Bike Easy (50/40 RPM)
Rest 1:00, then:
8:00 Emom of
:30 Bike Fast (70/60 RPM)
:30 Bike Easy (50/40 RPM)
Metcon (5 Rounds for reps)
2:00 amrap x 5 rounds
20 Sit ups
15 Pushups
10 Pull Ups or Ring rows
Max Hang Squat Cleans
–rest 2:00–
15 Pushups
10 Pull Ups or Ring rows
Max Hang Squat Cleans
–rest 2:00–
FIRE 6/2/21
Metcon (3 Rounds for reps)
3 Sets:
Max effort push-ups (w/ best form)
–rest as needed b/t sets–
–rest as needed b/t sets–
Metcon (AMRAP – Reps)
1 Set
Max effort tempo DB Bench @50×1
Choose a weight you could do 10 reps when fresh
Choose a weight you could do 10 reps when fresh
Metcon (Time)
For time
40/30 Cal Bike
100 Double-unders (sub 300m run)
1200/1000m Row
100 DU or 300m run
40/30 Cal Bike
100 Double-unders (sub 300m run)
1200/1000m Row
100 DU or 300m run
40/30 Cal Bike
FIRE 6/1/21
Metcon
Run intervals
800m Run
Rest until 6:00
Then Every 3:00 for 3 rounds
400m Run
Rest until 6:00
Then Every 3:00 for 3 rounds
400m Run
*Try to keep 400’s consistent
Metcon (Time)
21-15-9
Front Squats or goblet squats
KB Swings
Lateral Burpees over Bar/DB
KB Swings
Lateral Burpees over Bar/DB
FIRE 5/28/21
FIRE 5/27/21
Metcon
Alternating tabata
8 Rounds of:
:20 Rounded Plank Hold (abs engaged)
:10 rest
:20 Hollow Rocks
:10 rest
:20 Rounded Plank Hold (abs engaged)
:10 rest
:20 Hollow Rocks
:10 rest
Metcon (5 Rounds for reps)
3 min amrap x 5 rounds for cals
400m Run
Max Cal Row
–rest 2:00–
Max Cal Row
–rest 2:00–
FIRE 5/26/21
Pull-up / Dip complex (AMRAP – Reps)
12 Min Alt EMOM
Strict pullups (Assisted or Negatives)
Close Grip Push Ups
Strict pullups (Assisted or Negatives)
Close Grip Push Ups
Metcon (AMRAP – Rounds and Reps)
5 min amrap
Buy-in: 40 Wallballs
12 KB Sumo DL High Pull
12 Burpees
12 KB Sumo DL High Pull
12 Burpees
–rest 5:00–
Metcon (AMRAP – Rounds and Reps)
5 min amrap
Buy-in: 30 Wallballs
9 Ball Slams
9 Burpees
9 Ball Slams
9 Burpees
–rest 5:00–
Metcon (AMRAP – Rounds and Reps)
5 min amrap
Buy-in: 20 Wallballs
12 Hang DB Snatch or C&J (6/arm)
6 Lateral Burpees over DB
12 Hang DB Snatch or C&J (6/arm)
6 Lateral Burpees over DB
100m Farmers Carry
10 Jumping Pullups w/ Negative (Sub Assisted)
100m DB OH Carry (50m each arm)