FIRE 2/24/21
Metcon
8 Min Alt Tabata
Metcon (Time)
5 rounds for time
15 Deadlifts
12 Step-ups
9 Air Squats
25 Plate Jumps
12 Step-ups
9 Air Squats
25 Plate Jumps
FIRE 2/23/21
Metcon
4 rounds for quality
1:00 Wall Sit
10 Med Ball Sit-ups
1:00 Jumping Squats
10 DB Push Press
10 Med Ball Sit-ups
1:00 Jumping Squats
10 DB Push Press
Metcon (AMRAP – Rounds and Reps)
20 min amrap
15 Cal Bike
20 KB Swing
15 Toes to Post
20 Push-ups
20 KB Swing
15 Toes to Post
20 Push-ups
FIRE 2/22/21
Metcon (Calories)
4 rounds for cals
1:00 Bike
10 DB Bent Over Row
10 Banded Hip Bridges
20 Goblet Walking Lunge
10 DB Bent Over Row
10 Banded Hip Bridges
20 Goblet Walking Lunge
DB rows, hip bridges and goblets are done for quality
Metcon (Calories)
3 min amrap
21 Goblet Squats
15 Burpees
Time Remaining: Max Calorie Row
15 Burpees
Time Remaining: Max Calorie Row
Rest 3:00
Metcon (Calories)
3 min amrap
18 Goblet Squats
15 Burpees
Time Remaining: Max Calorie Row
15 Burpees
Time Remaining: Max Calorie Row
Rest 3:00
FIRE 2/19/21
Metcon (Calories)
Bike – Every 2:30 x 6
1:00 easy
:30 standing fast
:15 sprint
:45 rest
:30 standing fast
:15 sprint
:45 rest
Metcon (AMRAP – Rounds and Reps)
18 min amrap
15 No-pushup burpees
12 Ring Rows
9 Hang Cleans
6 Push-ups
12 Ring Rows
9 Hang Cleans
6 Push-ups
FIRE 2/18/21
FIRE 2/17/21
Metcon
10 min alt. emom
Odd – 10 Cal Bike
Even – 2/3 Wallwalks
Even – 2/3 Wallwalks
Metcon (Time)
For time
3 Rounds
15 Air Squats
25 Plate Jumps
–750m Row–
3 Rounds
12 Push Press
25 Plate Jumps
–750m Row–
3 Rounds
9 Thrusters
25 Plate Jumps
15 Air Squats
25 Plate Jumps
–750m Row–
3 Rounds
12 Push Press
25 Plate Jumps
–750m Row–
3 Rounds
9 Thrusters
25 Plate Jumps
FIRE 2/16/21
We have cancelled the 5:30am and 6:30am classes due to the weather and the Hamilton County Travel Advisory!!
Metcon (Time)
Rowing
500m fast
–rest 1:00–
500m fast
–rest 1:00–
1000m fast
–rest 2:00–
500m fast
–rest 1:00–
500m fast
–rest 1:00–
500m fast
–rest 1:00–
1000m fast
–rest 2:00–
500m fast
–rest 1:00–
500m fast
**keep last two 500m intervals consistent with first two
Score is total time
Record your fastest 500m time
Metcon (AMRAP – Rounds and Reps)
5 min amrap
Buy-In: 15 Cal Bike
AMRAP In Time Remaining:
12 Goblet Squats
12 Burpees
–rest 5:00–
AMRAP In Time Remaining:
12 Goblet Squats
12 Burpees
–rest 5:00–
Metcon (AMRAP – Rounds and Reps)
5 min amrap
Buy-In: 15 Cal Bike
AMRAP In Time Remaining:
8 Deadlifts
8 Step-ups
–rest 5:00–
AMRAP In Time Remaining:
8 Deadlifts
8 Step-ups
–rest 5:00–
Metcon (AMRAP – Rounds and Reps)
5 min amrap
Buy-In: 15 Cal Bike
AMRAP In Time Remaining:
4 Deadlifts Hang Cleans
4 Burpee Step-ups
AMRAP In Time Remaining:
4 Deadlifts Hang Cleans
4 Burpee Step-ups
FIRE 2/15/21
Metcon (Calories)
Rowing
1:30 row fast
:30 row easy
:30 row fast
:30 row easy
:30 row fast
Rest 1:00
3 rounds
1:00 sprint
:30 row easy
Metcon (AMRAP – Rounds and Reps)
14 min amrap
10 kb swings
10 step ups
10 hanging knee raises
10 step ups
10 hanging knee raises
FIRE 2/12/21
Metcon
4 rounds for quality
1:00 Ski Erg (fast)
10 DB Curls
10 Dips from box
10 Banded Hip Bridges
10 DB Curls
10 Dips from box
10 Banded Hip Bridges
Metcon (AMRAP – Rounds and Reps)
10 min amrap
12 Deadlifts
9 MedBall Squat Cleans
6 Ball Slams
9 MedBall Squat Cleans
6 Ball Slams
FIRE 2/22/21
Metcon (Calories)
Row – 5 rounds for total cals
:30 Moderate
:30 easy
:30 FAST
:30 rest
:30 easy
:30 FAST
:30 rest
Metcon (Time)
3 rounds for time
50 Plate Jumps
15 Power Cleans – can use DB or BB
15 Burpees
15 Power Cleans – can use DB or BB
15 Burpees
Hollow Rocks