FIRE 10/21/20
Metcon (Time)
21-15-9
Metcon (Time)
3 rounds
New round every 10:00
New round every 10:00
400m run
20 cal row
200m medball carry
20 goblet squats
20 cal row
200m medball carry
20 goblet squats
Score is slowest round
FIRE 10/20/20
Metcon
Every 2:00 x 5 rounds
10 DB Curls
20 Hollow rocks/20 sec hollow hold
20 Hollow rocks/20 sec hollow hold
Metcon (Time)
4 rounds for time
20 Dips from Box/Bench
15 Push Press
10 Cal Row
15 Push Press
10 Cal Row
FIRE 10/19/20
Metcon (Time)
3 rounds
10 DB Push Press
10 Burpees
200m Run
10 Burpees
200m Run
Metcon (AMRAP – Rounds and Reps)
15 min amrap
15 DB Hang Cleans
15 Wallballs (20/14)
30 Plate Jumps
15 Wallballs (20/14)
30 Plate Jumps
FIRE 10/17/20
Metcon (Time)
18-15-12-9-6
Front Squats
200m Run
Ring Rows
200m Run
200m Run
Ring Rows
200m Run
FIRE 10/16/20
Snatch (Every 1:30 x 6)
1 Power Snatch
2 Hang Snatch
3 OHS
2 Hang Snatch
3 OHS
Metcon (Time)
3 rounds for time
10 Deadlifts
10 Step-ups
10 Burpees
10 Step-ups
10 Burpees
FIRE 10/14/20
One Min Max Cal Bike (Calories)
1 min all out effort for max calories
Metcon (Time)
5 rounds for time
400m Run
15 OHS or Front Squat
15 OHS or Front Squat
FIRE 10/13/20
Metcon (AMRAP – Reps)
12 min alt emom
Min 1 – 10 DB Press
Min 2 – 12 Ring Rows
Min 3 – 14 DB Lunges
Min 4 – 20 Hollow-Rock
Min 2 – 12 Ring Rows
Min 3 – 14 DB Lunges
Min 4 – 20 Hollow-Rock
Metcon (AMRAP – Rounds and Reps)
5 min amrap
50 Plate Jump buy-in
10 Hang Cleans
10 Step-ups
–rest 5 min–
10 Hang Cleans
10 Step-ups
–rest 5 min–
Metcon (AMRAP – Rounds and Reps)
5 min amrap
50 Plate Jump buy-in
8 Hang Cleans
10 Step-ups
–rest 5 min–
8 Hang Cleans
10 Step-ups
–rest 5 min–
Metcon (AMRAP – Rounds and Reps)
5 min amrap
50 Plate Jump buy-in
6 Hang Cleans
10 Step-ups
–rest 5 min–
6 Hang Cleans
10 Step-ups
–rest 5 min–
FIRE 10/12/20
Metcon (Weight)
Back Squat + Front Squat
5 Supersets
3 Front Squats
6 Back Squats
–rest as needed b/w sets–
3 Front Squats
6 Back Squats
–rest as needed b/w sets–
Metcon (Time)
5 rounds for time
15 Wallballs
15 Russian KB Swing
15 Toes-2-Post
200m Run
15 Russian KB Swing
15 Toes-2-Post
200m Run
FIRE 10/10/20
Metcon (Time)
For time
800m run
–into–
3 Rounds
15 Hang Cleans
12 Burpees
9 Thrusters
–into–
800m run
–into–
3 Rounds
15 Hang Cleans
12 Burpees
9 Thrusters
–into–
800m run
FIRE 10/9/20
Push Press (1 X 1 )
15 min to build to 1rm
Metcon (Time)
3 rounds for time
30 Push Press
30 Step-ups
30 Ring Rows
400m Run
30 Step-ups
30 Ring Rows
400m Run
Burpees