FIRE 1/6/21
Metcon
4 rounds for quality
Metcon (Calories)
5 min amrap
7 Rounds of "The Chief"
Max Cal Bike
Max Cal Bike
–rest 5:00–
Metcon (Calories)
5 min amrap
6 Rounds of "The Chief"
Max Cal Bike
Max Cal Bike
–rest 5:00–
Metcon (Calories)
5 min amrap
5 Rounds of "The Chief"
Max Cal Bike
Max Cal Bike
1 Round of "The Chief":
3 Power Cleans
6 Pushups
9 Air Squats
FIRE 1/5/21
Metcon (AMRAP – Reps)
12 min alt. emom
Odd – 3/2 Wall Walks
Even – 10 Burpees
Even – 10 Burpees
Metcon (AMRAP – Rounds and Reps)
20 min amrap
20 Burpee Step-ups
30 Cal Row
50 Plate Jumps
30 Cal Row
50 Plate Jumps
FIRE 1/4/21
Metcon (AMRAP – Reps)
Bike – 5 rounds
:30 Standing
:30 Fast
:30 Max Jump Rope
1:00 rest
:30 Fast
:30 Max Jump Rope
1:00 rest
Metcon (Time)
For time
30 Power Snatches
30 Overhead Squats
30 Squat Snatches
30 Overhead Squats
30 Squat Snatches
On the Minute – 5 Knee Raises
FIRE 12/31/20
Metcon (AMRAP – Rounds and Reps)
Farewell 2020 – 20 min amrap
10 Thrusters
10 Burpees
20 Plate Jumps
10 Burpees
20 Plate Jumps
FIRE 12/30/20
Metcon
10 min emom
Odd – 15 Dips from Bench/box
Even – 20 Hollow Rocks
Even – 20 Hollow Rocks
Metcon (Time)
8 rounds for time
30 Mtn Climbers
10 Air Squats
10 Cal Row
10 Air Squats
10 Cal Row
FIRE 12/29/20
Metcon
3 rounds for quality
10 Ring Rows
10 Kneeling Rack & Press
20 Banded Hip Bridges
20 Deadbugs
10 Kneeling Rack & Press
20 Banded Hip Bridges
20 Deadbugs
Metcon (Time)
For time
5 Rounds:
10 Cal Bike
10 Inverted Row
10 Cal Bike
10 Inverted Row
Directly into…
5 Rounds:
10 Hang Cleans db/bb
10 Push Jerks db/bb
FIRE 12/28/20
Metcon
Rowing
5 Rounds for quality
:30 mod
:30 fast
1:00 easy
:30 rest
:30 mod
:30 fast
1:00 easy
:30 rest
Metcon (AMRAP – Rounds and Reps)
12 min amrap
5 Hang Snatch
15 Wallballs
15 Wallballs
FIRE 12/26/20
Metcon (Time)
For time
3 Rounds
7 Thrusters (75/55)
7 Ring Rows
7 Burpees
–600m Row–
3 Rounds
7 Thrusters (75/55)
7 Ring Rows
7 Burpees
–600m Row–
3 Rounds
7 Thrusters (75/55)
7 Ring Rows
7 Burpees
7 Thrusters (75/55)
7 Ring Rows
7 Burpees
–600m Row–
3 Rounds
7 Thrusters (75/55)
7 Ring Rows
7 Burpees
–600m Row–
3 Rounds
7 Thrusters (75/55)
7 Ring Rows
7 Burpees
FIRE 12/23/20
Metcon
4 rounds for quality
8 Strict Pull-ups
8/leg elevated single leg hip thrust
8 lying db tricep extension w/ 3 sec neg
–rest 1:00 b/w rounds-
8/leg elevated single leg hip thrust
8 lying db tricep extension w/ 3 sec neg
–rest 1:00 b/w rounds-
Metcon (5 Rounds for reps)
5 rounds on the 4:00
50 Plate Jumps
15 Cal Row
10 Front Squats
15 Cal Row
10 Front Squats
FIRE 12/22/20
Metcon (Calories)
Tabata Bike x 8 rounds
:20 Sprint
:10 rest
:10 rest
Score is total cals
–rest 2:00–
Metcon (AMRAP – Reps)
Tabata Stict Press x 8 Rounds
:20 presses (empty bar)
:10 rest
:10 rest
Score is total reps
Metcon (AMRAP – Rounds and Reps)
10 min amrap
8 Hang Cleans
8 Burpees
100m Run
8 Burpees
100m Run
10 DB Bent Over Row
12 Banded Hip Bridges