FIRE 11/4/20
Metcon (AMRAP – Reps)
12 min alt emom
Metcon (AMRAP – Rounds and Reps)
16 min amrap
30 Plate Jumps
15 Goblet Squats
10 Cal Bike
15 Goblet Squats
10 Cal Bike
FIRE 11/3/20
Metcon (Calories)
Rowing Sprints
1:00 on / :30 Rest
x 10 Rounds
Score total Calories
x 10 Rounds
Score total Calories
Metcon (Time)
3 rounds for time
15 Kb Swings
15 Burpees
200m Run
15 Burpees
200m Run
FIRE 11/2/20
Metcon (AMRAP – Reps)
Death by medball clean
Start with 2
Add 2 each minute until you cannot complete designated reps in given minute
Add 2 each minute until you cannot complete designated reps in given minute
Metcon (AMRAP – Rounds and Reps)
20 min amrap
15 Thrusters
15 Hang Cleans
15 Step Ups
15 Front Squats
15 Cal Row
15 Hang Cleans
15 Step Ups
15 Front Squats
15 Cal Row
FIRE 10/30/20
Metcon (Time)
5 rounds
10 DB Row (right)
10 Strict Press
10 DB Row (left)
5 Burpees
10 Strict Press
10 DB Row (left)
5 Burpees
FIRE 10/29/20
Metcon
12 alt. emom
Min 1: 12 Ring Rows
Min 2: 20 Lunges
Min 3: 100m Run
Min 2: 20 Lunges
Min 3: 100m Run
Metcon (AMRAP – Rounds and Reps)
30 amrap with a partner
100m plate carry (45/25)
**partner hangs from rig**
**5 burpees together when they get back if
partner drops early**
**switch**
15 Squats Holding Plate
**partner holds plank**
**5 burpees together immediately if partner
breaks plank before squats are finished
**switch**
20 Plate G2O
**partner holds handstand**
**5 burpees together immediately if partner
breaks hs before g2o are finished
**switch**
**partner hangs from rig**
**5 burpees together when they get back if
partner drops early**
**switch**
15 Squats Holding Plate
**partner holds plank**
**5 burpees together immediately if partner
breaks plank before squats are finished
**switch**
20 Plate G2O
**partner holds handstand**
**5 burpees together immediately if partner
breaks hs before g2o are finished
**switch**
**Each run counts as 1 rep (2 per round….1 for each partner)
**When partner breaks hold, both stop, do their 5 burpees and continue until reps are finished. Then, switch or move to next movement. If break happens during runs, both do burpees when partner returns from run. Then, switch or move to next movement
FIRE 10/28/20
Metcon (Time)
21-15-9
Cal Bike
Burpees
**repeat from last week**
Burpees
**repeat from last week**
Metcon (Time)
For time
20 Cal Row
20 DB Hang Cleans
20 Cal Row
20 DB Push Press
20 DB Hang Cleans
20 Cal Row
20 DB Push Press
FIRE 10/27/20
Metcon (Time)
5 rounds for time
15 Plate Jumps
10 Hang Cleans
5 Push Press
10 Hang Cleans
5 Push Press
Metcon (AMRAP – Rounds and Reps)
16 min amrap
18 Cal Row
15 Step up and overs
12 Ring Rows
9 Hang Cleans
15 Step up and overs
12 Ring Rows
9 Hang Cleans
FIRE 10/26/20
Metcon (AMRAP – Rounds and Reps)
10 min amrap
5 Cal Bike
10 Front Squats
10 Front Squats
Metcon (Time)
7 rounds for time
200m Run
7 Goblet Squats
7 Russian KB Swings
7 Burpees
7 Goblet Squats
7 Russian KB Swings
7 Burpees
FIRE 10/23/20
Metcon (Time)
5 rounds for time
200m Run
10 KB Swing
10 Ring Rows
10 KB Swing
10 Ring Rows
FIRE 10/22/20
Metcon (AMRAP – Reps)
30 Min alt. emom
Min 1 = push ups
Min 2 = Russian KB Swings
Min 3 = Air Squats
Min 4 = Singles
Min 5 = Medball sit ups
Min 2 = Russian KB Swings
Min 3 = Air Squats
Min 4 = Singles
Min 5 = Medball sit ups
Pick a number for each and stick with it
Min 2 – 10 DB Press
Min 3 – 20 Russian Swings
Min 4 – 10 Ring Rows