FIRE 5/7/21
Metcon
3 rounds for quality
Metcon (AMRAP – Rounds and Reps)
10 min amrap
10 box jump overs
10 alt. Hang DB snatch
10 alt. Hang DB snatch
FIRE 5/5/21
Metcon
5 rounds
– 10 Banded Hip Bridges
– 5 Deep KB Squats with :05 Hold at Bottom
(Straddle 2 small boxes or stacks of 2-3×45# plates; hold kb at waist and squat down into deepest squat with upright torso and glutes engaged)
– 5 Deep KB Squats with :05 Hold at Bottom
(Straddle 2 small boxes or stacks of 2-3×45# plates; hold kb at waist and squat down into deepest squat with upright torso and glutes engaged)
Metcon (Time)
For time
400m Run
–rest 1 min–
30 Power Cleans (can be hang)
–rest 1 min–
400m Run
–rest 1 min–
30 Front Squats or Goblet Squats
–rest 1 min–
400m Run
–rest 1 min–
30 Med Ball Cleans or Hang DB Squat Cleans
–rest 1 min–
30 Power Cleans (can be hang)
–rest 1 min–
400m Run
–rest 1 min–
30 Front Squats or Goblet Squats
–rest 1 min–
400m Run
–rest 1 min–
30 Med Ball Cleans or Hang DB Squat Cleans
FIRE 5/4/21
Metcon
Every 3:00 X 4 rounds
20/15 Cal Bike fast
10 Burpees
10 Burpees
Metcon (Time)
20-15-10-5
Pull Ups or Ring Rows
Push Press
Cal Row
Push Press
Cal Row
FIRE 5/3/21
Metcon
10 min emom
Odd- 15/12 cal row
Even-3 wall climbs or 20 Mountain Climbers
Even-3 wall climbs or 20 Mountain Climbers
Metcon (Time)
5 rounds for time
10 Lunges
20/15 Wallballs (20/14)
30/20 Situps
20/15 Wallballs (20/14)
30/20 Situps
FIRE 4/30/21
Metcon (Calories)
Bike intervals – 10 rounds
:20 bike fast
:40 bike easy
:40 bike easy
FIRE 4/28/21
800m Run (Time)
Max Effort 800m Run
Rest 3:00
400m Run (Time)
Max Effort 400m Run
3x 400m (:05-:10 faster than 800m pace)
Rest 2:00 b/t
Rest 2:00 b/t
Record slowest time (put splits in notes)
Metcon (AMRAP – Rounds and Reps)
5 min amrap
500/400m Row buy-in
30 DU or singles
5 Ball slams (35/25#)
–rest 5:00–
30 DU or singles
5 Ball slams (35/25#)
–rest 5:00–
Metcon (AMRAP – Rounds and Reps)
5 min amrap
500/400m Row buy-in
30 DU or 45 singles
10 hang db snatch
–rest 5:00–
30 DU or 45 singles
10 hang db snatch
–rest 5:00–
Metcon (AMRAP – Rounds and Reps)
5 min amrap
500/400m Row buy-in
30 DU or 45 singles
15 kbs
30 DU or 45 singles
15 kbs
FIRE 4/27/21
Metcon
5 rounds – not for time
5 DB Z Press
7/5 Hand Release Push up
10/leg Grasshoppers
7/5 Hand Release Push up
10/leg Grasshoppers
Metcon (AMRAP – Rounds and Reps)
15 min amrap
10 Lateral Burpees over Barbell
10 Box Jumps or step ups
10 Hang Cleans
10 Box Jumps or step ups
10 Hang Cleans
FIRE 4/26/21
FIRE 4/23/21
Metcon
3 rounds for quality movement
10 DB Bench Press
10/Arm Single Arm DB Row
10/Arm Single Arm DB Row
Metcon (Time)
3 rounds for time
5 Jumping Pull Ups or Ring Rows
10 Burpees to Bar (6" above hands)
15 KB Deadlifts
20 Wallballs
10 Burpees to Bar (6" above hands)
15 KB Deadlifts
20 Wallballs
FIRE 4/22/21
Metcon
Every 2:00 x 5 rounds
20/15 cal row
Metcon (Time)
Murph Prep – 25 min alt. emom
Min 1 – 200m Run
Min 2 – Pullups*
Min 3 – Pushups
Min 4 – Squats
Min 5 – Rest
Min 2 – Pullups*
Min 3 – Pushups
Min 4 – Squats
Min 5 – Rest
Score total reps…don’t coun’t runs. Make your weakness a priority and put more focus on that movement.
*Pull Up sub progression: Negatives, Jumping Pull Ups, Assisted pull ups, Ring rows
10 lateral banded walks- both directions
1:00 plank