FIRE 6/24/21
Metcon
12 min alt. Emom
Metcon (Time)
For time with a partner
1 Mile Run (alternate 400s)
80/60 Pushups (alternate every rep…hold top of plank)
80 Alternating Wallballs (pass to partner every rep)
80 Medball Situps (pass over 20" box)
80 Alt Hops over PVC (20"…hold pvc on box with plate)
1 Mile Run (alternate 200s
80/60 Pushups (alternate every rep…hold top of plank)
80 Alternating Wallballs (pass to partner every rep)
80 Medball Situps (pass over 20" box)
80 Alt Hops over PVC (20"…hold pvc on box with plate)
1 Mile Run (alternate 200s
FIRE 6/23/21
Metcon
Run Intevals:
400m Run Moderate
Rest 2:00, then:
4x 200m Fast
Rest 1:00 b/t rounds
Rest 2:00, then
400m Run Fast
Rest 2:00, then:
4x 200m Fast
Rest 1:00 b/t rounds
Rest 2:00, then
400m Run Fast
Metcon (AMRAP – Rounds and Reps)
18 min amrap
Buy-in: 2000/1800m Row
–in time remaining–
AMRAP of:
10 Hang DB Snatch
10 Single Arm DB STO (5/arm)
10 Box Step ups
**score amrap only**
–in time remaining–
AMRAP of:
10 Hang DB Snatch
10 Single Arm DB STO (5/arm)
10 Box Step ups
**score amrap only**
FIRE 6/22/21
Metcon (5 Rounds for reps)
On the 5:00 x 5 rounds
12/9 Cal Bike
400/300m Run
12 T2B or Hanging Knee Raise
400/300m Run
12 T2B or Hanging Knee Raise
FIRE 6/21/21
FIRE 6/18/21
Metcon
3 sets for quality
8 Reverse Lunge w/ DB or KB (per leg)
10 Strict T2B or Leg Raise (Try to keep legs straight and go as high as you can w/ control; Sub: Leg lowers)
10 Strict T2B or Leg Raise (Try to keep legs straight and go as high as you can w/ control; Sub: Leg lowers)
Metcon (Time)
5 rounds for time
9 Hang Cleans
6 Push Press
6 Jumping Pull ups (Sub 6 Ring rows)
6 Push Press
6 Jumping Pull ups (Sub 6 Ring rows)
FIRE 6/17/21
Metcon
12 min emom
Odd: 7/5 Strict Pull ups (can use band) or 5 Negatives
Even: 10 Banded Tricep pressdowns
Even: 10 Banded Tricep pressdowns
Metcon (AMRAP – Rounds and Reps)
12 min amrap
10 Medball cleans 20/14
15 MedBall Sit-ups
20 Jumps over Ball (facing)
200m Run
15 MedBall Sit-ups
20 Jumps over Ball (facing)
200m Run
FIRE 6/16/21
Metcon (Calories)
10:00 emom
odd – 1:00 row fast
Even – 10/8/6 Strict push ups
(Strict = stay engaged entire time, try to keep hips from touching the ground)
Even – 10/8/6 Strict push ups
(Strict = stay engaged entire time, try to keep hips from touching the ground)
Metcon (Time)
For time
30 GTO (DB or Slam Ball)
*on the minute – 20 Double unders*
(Sub 30 Singles or lateral jumps)
*on the minute – 20 Double unders*
(Sub 30 Singles or lateral jumps)
FIRE 6/15/21
Metcon
3 Sets for Quality
8 Half Kneeling DB Press
8 Underhand Bent Over BB Row
8 Underhand Bent Over BB Row
Metcon (7 Rounds for reps)
On the 3:00 (x7):
15/12 Cal Row
12/9 Cal Bike
12/9 Cal Bike
*Time Goal: <2:00 each round. Time cap: 2:15/rd
**If you fall off pace take the next round off
FIRE 6/14/21
Metcon (Calories)
Bike – 4 rounds
:30 bike mod
:30 bike fast
:30 bike mod
Rest 1:00
:30 bike fast
:30 bike mod
Rest 1:00
Metcon (AMRAP – Rounds and Reps)
20 min amrap
300m run
15 RKBS
10 burpees
15 RKBS
10 burpees
FIRE 6/11/21
Metcon (Calories)
Row intervals
Every 3:00 x 4 rounds
Every 3:00 x 4 rounds
15/12/9 Cal Row (Goal is :50-1:00)
3/2 wall climbs or 6 strict press
3/2 wall climbs or 6 strict press
Metcon (Time)
3 rounds for time
30/20 Cal Bike (600m run)
20 V-Up Sit ups
10 Push Press
20 V-Up Sit ups
10 Push Press
Even – 16 Russian KB Swing