FIRE 12/21/20
Metcon
12 Min Alt EMOM
Metcon (AMRAP – Rounds and Reps)
18 min amrap
15 Cal Bike
15 Wallball
15 Russian KB Swing
15 Abmat Sit-ups
15 Wallball
15 Russian KB Swing
15 Abmat Sit-ups
Fire 12/18/20
Metcon (Calories)
4 rounds for cals on ski erg
1:00 Ski FAST
10 DB Curls
10 Dips from Bench
10 Banded Hip Bridges
10 DB Curls
10 Dips from Bench
10 Banded Hip Bridges
Metcon (Time)
3 rounds for time
500m Row
50 Plate Jumps
25 Air Squats
15 Push-ups
50 Plate Jumps
25 Air Squats
15 Push-ups
FIRE 12/17/20
Metcon (Calories)
Rowing
5 Rounds for total cals
:30 Mod
:30 Easy
:30 FAST
–rest :30–
:30 Mod
:30 Easy
:30 FAST
–rest :30–
Metcon (AMRAP – Reps)
For time
Min 1 – Burpees
Min 2 – KB Swings
Min 3 – Single DB Step-ups (20")
Min 4 – Hang Cleans
Min 5 – Sit-ups
Min 6 – rest
Min 2 – KB Swings
Min 3 – Single DB Step-ups (20")
Min 4 – Hang Cleans
Min 5 – Sit-ups
Min 6 – rest
**Completed just like Fight Gone Bad**
**DB can be held anywhere…everyone to 20"**
FIRE 12/16/20
Metcon (5 Rounds for reps)
Bike/Row Intervals
5 Rounds – Every 3:00
5 Rounds – Every 3:00
12 Cal Bike
250m Row
250m Row
Metcon (Time)
For time
50 Wallballs
40 Step-ups
30 Wallballs
**On the Minute – 5 Deadlifts**
40 Step-ups
30 Wallballs
**On the Minute – 5 Deadlifts**
Workout starts with the 5 Deadlifts
FIRE 12/15/20
Metcon (Time)
Rowing – 2 rounds
400m moderate
200m FAST
–rest 1:00–
200m moderate
400m FAST
–rest 1:00–
200m FAST
–rest 1:00–
200m moderate
400m FAST
–rest 1:00–
Metcon (AMRAP – Reps)
4 min amrap
21 Cal Row
21 Burpees
21 chest to barbell row
–rest 4–
21 Burpees
21 chest to barbell row
–rest 4–
Metcon (AMRAP – Reps)
4 min amrap
15 Cal Row
15 Burpees
15 Toes to Post
–rest 4–
15 Burpees
15 Toes to Post
–rest 4–
Metcon (AMRAP – Reps)
4 min amrap
9 Cal Row
9 Burpees
9 Ring Rows
9 Burpees
9 Ring Rows
FIRE 12/14/20
Metcon (Calories)
Bike 4 rounds for cals
:45 Fast
:15 easy
:30 Faster
:15 easy
:15 Fastest
–rest 1:00–
:15 easy
:30 Faster
:15 easy
:15 Fastest
–rest 1:00–
Metcon (Time)
For time
21-15-9
KB swings
Goblet squats
KB swings
Goblet squats
–directly into–
35 Cal Bike
–directly into–
9-15-21
KB swings
Goblet squats
FIRE 12/12/20
Metcon (Time)
2 rounds for time
400m run
20 DB Cleans
400m run
20 DB Thrusters
20 DB Cleans
400m run
20 DB Thrusters
FIRE 12/10/20
FIRE 12/9/20
FIRE 12/8/20
Metcon (Calories)
Row Intervals
1:00 mod / :30 rest
1:30 mod / :30 rest
2:00 fast / 1:00 rest
–then–
3 rounds
:20 mod
:40 fast
:30 easy
1:30 mod / :30 rest
2:00 fast / 1:00 rest
–then–
3 rounds
:20 mod
:40 fast
:30 easy
Metcon (AMRAP – Rounds and Reps)
18 min amrap
12 Cal Bike
12 Deadlift
12 Burpee Step-ups
12 Deadlift
12 Burpee Step-ups
Min 2 – 10 Cal Ski Erg (or :45 seconds)
Min 3 – 2 or 3 Wall Walks
Min 4 – 12 Step-back goblet lunges