FIRE 4/21/21
Metcon (AMRAP – Reps)
4 rounds for reps
Metcon (Time)
3 rounds for time
500/400m Row
15 V-Ups
9 Hang Power Clean & Jerk
15 V-Ups
9 Hang Power Clean & Jerk
FIRE 4/16/21
Metcon (Calories)
10:00 Bike
*Every 2:00, starting at 0:00, sprint for :30
Metcon (Time)
5 rounds for time
12 Box Jumps or Step Ups
9 Ball Slams
6 Pull ups or 9 Ring Rows
9 Ball Slams
6 Pull ups or 9 Ring Rows
FIRE 4/15/21
Assisted Strict Pull ups / HRPU (AMRAP – Reps)
12 Min Alt EMOM
Odd – Assisted Strict Pullups
Even – Hand Release Pushups (Scale to knees if necessary)
Odd – Assisted Strict Pullups
Even – Hand Release Pushups (Scale to knees if necessary)
**pick a number and stick with it
Murph Prep (Time)
50 Air Squats
100m Run
40 Air Squats
200m Run
30 Air Squats
400m Run
20 Air Squats
800m Run
10 Air Squats
1 Mile Run
100m Run
40 Air Squats
200m Run
30 Air Squats
400m Run
20 Air Squats
800m Run
10 Air Squats
1 Mile Run
FIRE 4/14/21
Metcon
3 rounds for quality
8 / Leg Single Leg RDL (DB in both hands)
10 DB Strict Press
:30 Side Plank (each side)
10 DB Strict Press
:30 Side Plank (each side)
Metcon (AMRAP – Rounds and Reps)
12 min amrap
21 sit ups
15/12 Cal Row
9 Hang Clean & Jerks
15/12 Cal Row
9 Hang Clean & Jerks
FIRE 4/13/21
Metcon (Calories)
4 rounds
1:00 Row Moderate
:30 Row Easy
:30 Row Fast
1:00 Rest
:30 Row Easy
:30 Row Fast
1:00 Rest
Metcon (Calories)
Every 3:00 for 5 Rounds
50 DU or Singles
12 Burpees
Max Cal Bike until 2:00
Rest 1:00
12 Burpees
Max Cal Bike until 2:00
Rest 1:00
FIRE 4/12/21
Metcon
3 rounds for quality
20 Rear Foot Elevated Split Squats (10 per leg)
20 Zombie Walks
20 Banded Pull aparts
20 Zombie Walks
20 Banded Pull aparts
Metcon (Time)
3 rounds for time
500/400m Row
30 Goblet Squats
20 Alt Hang DB Clean & Press
10 Toes To Post
30 Goblet Squats
20 Alt Hang DB Clean & Press
10 Toes To Post
Time Cap: 22:00
FIRE 4/5/21
Metcon
3 rounds for quality
15 GHD sit-ups
10 Bent Over Dumbbell Row
15 Back Extensions or Supermans
10 DB Arnold Press
10 Bent Over Dumbbell Row
15 Back Extensions or Supermans
10 DB Arnold Press
Metcon (AMRAP – Rounds and Reps)
12 min amrap
30 Double-unders or lateral jumps
15 Push Press (Bar or DB)
30 Double-unders or lateral jumps
15 Hanging Knee Raise or Toes to Post
15 Push Press (Bar or DB)
30 Double-unders or lateral jumps
15 Hanging Knee Raise or Toes to Post
*Lateral Jump: 1 Jump Left + 1 Jump Right = 1 Rep
FIRE 4/1/21
Metcon
2 giant sets
10/leg Single Leg Hip Bridge
10 Bent over BB Row
20 Alternating V-ups
10 TGU
10 Bent over BB Row
20 Alternating V-ups
10 TGU
Metcon (AMRAP – Rounds and Reps)
20 min amrap
10 Box Jumps or step ups
15/10 Push-ups (Sub: Push up to box)
30 Tuck Crunches
400m Run or 500/400m Row
15/10 Push-ups (Sub: Push up to box)
30 Tuck Crunches
400m Run or 500/400m Row
FIRE 3/31/21
Metcon (AMRAP – Reps)
Every 3:00 x 5 rounds
Max Ring/Bar rows until 2:00
FIRE 3/30/21
Metcon (AMRAP – Reps)
Every 3:00 X 5 rounds
15/12/9 cal bike
Max Ring/Bar rows until 2:00
Max Ring/Bar rows until 2:00
Metcon (AMRAP – Reps)
7 min amrap
1 Ball Slam
30 Double-unders (Sub: 30 Lateral Jumps or 50 Singles)
2 Ball Slams
30 D/U
3 Ball Slams
30 D/U
…
continue adding 1 Ball Slam each round
Score is total ball slams
30 Double-unders (Sub: 30 Lateral Jumps or 50 Singles)
2 Ball Slams
30 D/U
3 Ball Slams
30 D/U
…
continue adding 1 Ball Slam each round
Score is total ball slams
:30 Mountain Climbers
:30 Flutter Kicks
1:00 Rest