FIRE 3/29/21
Metcon (Time)
Every 2:00 x 5 rounds
Metcon (Time)
4 rounds for time
10 Burpees over the bar
15 Hang Power Cleans (Bar or DB)
400m Run or 20/15 Cal Bike
15 Hang Power Cleans (Bar or DB)
400m Run or 20/15 Cal Bike
FIRE 3/25/21
Metcon
Gymnastics Conditioning
Pull ups
On the 2:00 x 5:
5/3 scap pulls
+
3/1 strict pull up
+
:30/:10 chin up hold
On the 2:00 x 5:
5/3 scap pulls
+
3/1 strict pull up
+
:30/:10 chin up hold
(Choose reps that work best for you, scale to scap pulls + assisted pull ups)
Metcon (Time)
21-15-9-6-3
Russian Kettlebell Swings (53/35)
Abmat sit ups
Ring Rows or Jumping Pull ups
Abmat sit ups
Ring Rows or Jumping Pull ups
FIRE 3/24/21
Shoulder Press (5 X 5 )
Build through set 3, then keep same weight for last 2 sets
Metcon (4 Rounds for reps)
3 min amrap x 4
16 Walking Lunges (add weight if possible)
8 Burpees
Max Cal Bike
8 Burpees
Max Cal Bike
Score is total cals
FIRE 3/23/21
Metcon
10 min alt. emom
Odd – 200m Run
Even – 7/5 Dynamic push ups
Even – 7/5 Dynamic push ups
Metcon (Time)
For time
30-24-18-12 Cal Row
–after each round–
5 Hang Power Cleans
10 Push Press
40 D/U or 60 singles
–after each round–
5 Hang Power Cleans
10 Push Press
40 D/U or 60 singles
FIRE 3/22/21
Metcon (Calories)
Row – 3 rounds for cals
3 rounds of
1:00 row fast
:30 row easy
1:00 row faster
:30 row easy
:30 row sprint
1:00 rest
1:00 row fast
:30 row easy
1:00 row faster
:30 row easy
:30 row sprint
1:00 rest
Metcon (AMRAP – Rounds and Reps)
15 min amrap
300m run or 15 Cal Bike
20 Wall ball
10 Hang Knee Raise or Toes to Post
20 Wall ball
10 Hang Knee Raise or Toes to Post
This is a good workout to practice your pacing and movement efficiency. Goal would be to stay unbroken as long as possible. Scale weight down if necessary, if you can hang on bar do your best version of T2B w/ no swings b/t reps
FIRE 3/18/21
Metcon
Warm up: incorporate 3 rounds of DU practice and shoulder activation
Skill: Choose one:
A: 3x 3 wall climbs + :30 HS hold*
OR
B: 3x 10 db strict press + 20yd OH carry*
*125m jog after each round
Metcon (Time)
For time
30 Burpee Over Bar
20 hang Power Clean and Jerks (DB or bar)
30 Burpee Over Bar
20 hang Power Clean and Jerks (DB or bar)
30 Burpee Over Bar
FIRE 3/17/21
Metcon (Time)
3 rounds for time
10 goblet squats
20 banded hip bridges
:30 side plank hold
20 banded hip bridges
:30 side plank hold
Metcon (AMRAP – Rounds and Reps)
5 min amrap
500/400m Row "Buy-In"
Time Remaining:
12 Thrusters
12 Hanging/lying leg raise
Time Remaining:
12 Thrusters
12 Hanging/lying leg raise
–Rest 5:00–
Metcon (AMRAP – Rounds and Reps)
5 min amrrap
500/400m Row "Buy-In"
Time Remaining:
9 Thrusters
9 Jumping Pull-Ups
500/400m Row "Buy-In"
Time Remaining:
9 Thrusters
9 Jumping Pull-Ups
–Rest 5:00–
Metcon (AMRAP – Rounds and Reps)
5 min amrap
500/400m Row "Buy-In"
Time Remaining:
6 Thrusters
6 assisted Pull ups or 9 ring rows
500/400m Row "Buy-In"
Time Remaining:
6 Thrusters
6 assisted Pull ups or 9 ring rows
FIRE 3/16/21
Metcon (5 Rounds for reps)
Every 2:00 for 5 rounds
300/200m run fast
sub 350/250m row
sub 350/250m row
Metcon (AMRAP – Rounds and Reps)
15 min amrap
20 Single DB Hang Power Clean and Jerks
20 Box Jumps or step ups
20 Sit Ups
20/15 Calorie Bike
20 Box Jumps or step ups
20 Sit Ups
20/15 Calorie Bike
FIRE 3//15/21
Bench Press (5 x 5 )
10 push ups on paralettes
Bent Over Row
5×10 (keep same weight)
–superset–
Metcon (Time)
5 rounds for time
45 DU (sub :45 practice DU or 60 singles)
30 Air Squats
15/12 Calorie Row
30 Air Squats
15/12 Calorie Row
FIRE 3/11/21
Metcon
3 rounds for quality
10 DB or Barbell bench
10 bent over rows
20 yard bear crawl
10 bent over rows
20 yard bear crawl
Metcon (AMRAP – Rounds and Reps)
9 min amrap
3 KB Sumo-Deadlift High Pulls
3 Knee Raises
6 KB Sumo-Deadlift High Pulls
6 Knee Raises
9 KB Sumo-Deadlift High Pulls
9 Knee Raises
Continue to add (3) reps per round…
3 Knee Raises
6 KB Sumo-Deadlift High Pulls
6 Knee Raises
9 KB Sumo-Deadlift High Pulls
9 Knee Raises
Continue to add (3) reps per round…
Try to keep intervals consistent