FIRE 12/7/20
Metcon (Calories)
Bike Intervals – 5 rounds
Metcon (Time)
For time
21 Double DB Row
21 Power Clean
15 Ring Rows
15 Front Squats
9 Strict Pullups / Pushups
9 Squat Cleans
21 Power Clean
15 Ring Rows
15 Front Squats
9 Strict Pullups / Pushups
9 Squat Cleans
FIRE 12/4/20
Metcon (Calories)
16 min alt. emom
odd = max cal row
even = :45 plank
even = :45 plank
Metcon (AMRAP – Rounds and Reps)
10 min amrap
10 medball squat cleans
10 burpees
10 russian kb swing
10 burpees
10 russian kb swing
rest 5 min
Metcon (AMRAP – Rounds and Reps)
10 min amrap
10 medball squat cleans
10 push press
200m run
10 push press
200m run
FIRE 12/3/20
Metcon (Calories)
Accessory work
1:00 Ski Erg
10 DB Curls
10 Dips
15 Banded Hip Bridges
10 DB Curls
10 Dips
15 Banded Hip Bridges
Score will be cals on ski erg
Metcon (AMRAP – Rounds and Reps)
12 min amrap
30 Plate Jumps
20 Sit-ups
10 OHS
20 Sit-ups
10 OHS
FIRE 12/2/20
Metcon (Calories)
Bike/Run
3 rounds
3 rounds
:30 Mod Bike
:30 Fast Bike
:30 Mod Bike
1:00 Mod Run
–:30 Rest–
:30 Fast Bike
:30 Mod Bike
1:00 Mod Run
–:30 Rest–
Metcon (Time)
6 rounds for time
10 Cal Bike
10 Hang Cleans
10 Front Squats
10 Hang Cleans
10 Front Squats
FIRE 12/1/20
Metcon (AMRAP – Reps)
12 Rounds of each (every :15)
3 ring rows or barbell rows
3 pushups
3 pushups
Metcon (Time)
For time
15-12-9:
DB Push Press
Hanging Knee Raises
DB Push Press
Hanging Knee Raises
–100 Jump Rope–
15-12-9:
DB Push Press
Ring Rows
–100 Jump Rope–
15-12-9:
DB Push Press
Push-ups
Dips
–100 Jump Rope–
FIRE 11/30/20
Metcon
4 rounds for quality
8/leg split squats
10 leg curls w/ sliders on feet
20 mtn climbers
1:00 moderate row
10 leg curls w/ sliders on feet
20 mtn climbers
1:00 moderate row
Metcon (Time)
3 rounds for time
20 Cal Row
20 Wall Balls
20 Hang DB Snatch
20 Wall Balls
20 Hang DB Snatch
FIRE 11/25/20
Metcon
4 rounds for quality
8 Seated Z Press
10 Bent over Row
12 Banded Hip Bridges
10 Bent over Row
12 Banded Hip Bridges
Metcon (3 Rounds for reps)
4 min amrap x 3 rounds
20 Cal Row
15 Power Cleans
10 Burpee Step-ups
–rest 4:00–
15 Power Cleans
10 Burpee Step-ups
–rest 4:00–
FIRE 11/24/20
Metcon
12 min emom
Odd – 100m Famer’s Carry
Even – 3/2 Wall Walks
Even – 3/2 Wall Walks
Metcon (Time)
For time
400m Run
25 Thrusters
15 Ring Rows
400m Run
25 Hang Cleans
15 Toes to Post
400m Run
25 Front Squats
15 Knee Raises
400m Run
25 Thrusters
15 Ring Rows
400m Run
25 Hang Cleans
15 Toes to Post
400m Run
25 Front Squats
15 Knee Raises
400m Run
FIRE 11/23/20
Metcon (AMRAP – Reps)
Bike/Jump: 5 rounds
:30 standing
:30 fast
:30 Max Jump Rope
–1:00 rest–
:30 fast
:30 Max Jump Rope
–1:00 rest–
Metcon (AMRAP – Rounds and Reps)
15 min amrap
35 Cal Bike (row sub = 60/40)
35 Russian KB Swing
35 KB Goblet Squat
35 Deadlifts
35 Russian KB Swing
35 KB Goblet Squat
35 Deadlifts
FIRE 11/21/20
Metcon (Time)
For time
400m Run
20 Wallballs
400m Run
20 Hang Cleans
400m Run
20 Ring Rows
400m Run
20 Front Squats
400m Run
20 Step-ups
400m Run
20 Thrusters
20 Wallballs
400m Run
20 Hang Cleans
400m Run
20 Ring Rows
400m Run
20 Front Squats
400m Run
20 Step-ups
400m Run
20 Thrusters
:30 bike fast
:30 bike mod
–rest 1:00–