FIRE 5/25/21
Metcon (Weight)
3 rounds
Bench Press (1 x 10)
Metcon (AMRAP – Rounds and Reps)
15 min amrap
15 Cal Bike
12 Hanging Knee Raise or Tuck Crunch
9 Strict Press (Bar or DB)
15 Cal Bike
12 Hanging Knee Raise or Tuck Crunch
9 Push Press
15 Cal Bike
12 Hanging Knee Raise or Tuck Crunch
9 Push Jerk
12 Hanging Knee Raise or Tuck Crunch
9 Strict Press (Bar or DB)
15 Cal Bike
12 Hanging Knee Raise or Tuck Crunch
9 Push Press
15 Cal Bike
12 Hanging Knee Raise or Tuck Crunch
9 Push Jerk
FIRE 5/24/21
FIRE 5/21/21
Shoulder Press (4 rounds )
5 Strict Press
10 Pull Aparts
10 Pull Aparts
Metcon (Time)
10 rounds for time
3 Pull Ups (Sub Negatives or Assisted Pull Ups)
6 Front Squats or Goblet Squats
9/6 Cal Bike
6 Front Squats or Goblet Squats
9/6 Cal Bike
FIRE 5/20/21
FIRE 5/19/21
Metcon
3 rounds for quality
10/Leg Single Leg Split Squat
20 Alternating Jack knife sit ups
:30 Side Plank Each Side
20 Alternating Jack knife sit ups
:30 Side Plank Each Side
Metcon (Time)
3 Rounds on the 3:00
10/7 Cal Bike
10/7 Pull-ups (Sub jumping Pull Ups or Ring Rows)
10 Thrusters
10/7 Pull-ups (Sub jumping Pull Ups or Ring Rows)
10 Thrusters
–directly into–
Metcon (Time)
3 Rounds on the 3:00
10 Thrusters
10/7 Pull-ups or Ring Rows
10/7 Cal Bike
10/7 Pull-ups or Ring Rows
10/7 Cal Bike
FIRE 2/18/21
Metcon
Run Intervals:
Every 3:00 x 5
Every 3:00 x 5
200m run mod/fast
100m easy
100m sprint
100m easy
100m sprint
Metcon (Time)
9-15-21
Burpees over the Bar
Power Clean & Jerks (Can Sub from Hang if necessary)
Power Clean & Jerks (Can Sub from Hang if necessary)
FIRE 5/17/21
Metcon (Calories)
Bike – 10 rounds
:20 bike fast
:40 bike easy
:40 bike easy
Metcon (AMRAP – Rounds and Reps)
13 min amrap
30 Air Squats
200m Run or Row
15 KBS
200m Run or Row
15 KBS
FIRE 5/12/21
Metcon
4 rounds for quality
10 Glute Bridges (Can use bar or db)
5 Get Up Situps (each arm)
5 Thrusters (Increase weight each round)
5 Get Up Situps (each arm)
5 Thrusters (Increase weight each round)
Metcon (AMRAP – Rounds and Reps)
5 min amrap
27 Ball Slams
27 Burpees
27/21 Cal Bike
–rest 5:00–
27 Burpees
27/21 Cal Bike
–rest 5:00–
AMRAP 5:
Metcon (AMRAP – Rounds and Reps)
5 min amrap
21 Power Cleans
21 Burpees
21/15 Cal Bike
–rest 5:00–
21 Burpees
21/15 Cal Bike
–rest 5:00–
Metcon (AMRAP – Rounds and Reps)
5 min amrap
15 Hang Power Clean
15 Burpees
15/12 Cal Bike
15 Burpees
15/12 Cal Bike
FIRE 5/10/21
Metcon (Calories)
Bile + Run intervals
4 rounds of
:30 bike moderate
:30 bike easy
:30 bike fast
200m run moderate
1:00 rest b/t rounds
:30 bike moderate
:30 bike easy
:30 bike fast
200m run moderate
1:00 rest b/t rounds
Metcon (Time)
4 rounds for time
15/12 Cal Row
15 Box Jumps or Step ups
12 Hanging Knee Raise or Leg Lowers
9 Double DB Front Squats
15 Box Jumps or Step ups
12 Hanging Knee Raise or Leg Lowers
9 Double DB Front Squats
FIRE 5/7/21
Metcon
3 rounds for quality
8/leg Romanian deadlift (single leg)
10 lateral banded walks- both directions
1:00 plank
10 lateral banded walks- both directions
1:00 plank
Metcon (AMRAP – Rounds and Reps)
10 min amrap
10 box jump overs
10 alt. Hang DB snatch
10 alt. Hang DB snatch
8/arm Single Arm DB Row
5/arm DB Front Raise + Side Raise