FIRE 3/11/21
Metcon
3 rounds for quality
Metcon (AMRAP – Rounds and Reps)
9 min amrap
3 KB Sumo-Deadlift High Pulls
3 Knee Raises
6 KB Sumo-Deadlift High Pulls
6 Knee Raises
9 KB Sumo-Deadlift High Pulls
9 Knee Raises
Continue to add (3) reps per round…
3 Knee Raises
6 KB Sumo-Deadlift High Pulls
6 Knee Raises
9 KB Sumo-Deadlift High Pulls
9 Knee Raises
Continue to add (3) reps per round…
FIRE 3/10/21
Metcon
3 rounds for quality
10 db push press
100m OH Carry
1:00 wall sit
10 jumping pullps w/ 2 sec negative
100m OH Carry
1:00 wall sit
10 jumping pullps w/ 2 sec negative
Metcon (AMRAP – Rounds and Reps)
3 min amrap
10 Medball Cleans
10 Air Squats
10 Wallballs
10 Air Squats
10 Wallballs
–rest 3:00–
Metcon (AMRAP – Rounds and Reps)
3 min amrap
10 Medball Cleans
10 Air Squats
10 Wallballs
10 Air Squats
10 Wallballs
–rest 3:00–
Metcon (AMRAP – Rounds and Reps)
3 min amrap
10 Medball Cleans
10 Air Squats
10 Wallballs
10 Air Squats
10 Wallballs
FIRE 3/9/21
Metcon (AMRAP – Reps)
On the 2:30 x 4
30 Air Squats
15 Hollow rcoks
Max Strict Press in time remaining
15 Hollow rcoks
Max Strict Press in time remaining
Metcon (AMRAP – Rounds and Reps)
13 min amrap
500m Row
9 Deadlifts
12 Box Step-Overs
9 Deadlifts
12 Box Step-Overs
FIRE 3/8/21
Metcon
15 min alt. emom
Min 1 – 20 Lunges
Min 2 – 15 DB Front Squats
Min 3 – 8 Burpee Broadjumps
Min 4 – Max Plate Jumps
Min 5 – rest
Min 2 – 15 DB Front Squats
Min 3 – 8 Burpee Broadjumps
Min 4 – Max Plate Jumps
Min 5 – rest
Metcon (Time)
For time
35 Cal Bike
… Directly into…
… Directly into…
4 Rounds
15 KB Swing
15 Ring Rows
15 Thrusters (empty bar)
FIRE 3/5/21
Metcon
1:00 Ski Erg (fast)
10 db curls
10 lying tricep extensions
10 strict leg raises (from floor)
10 db curls
10 lying tricep extensions
10 strict leg raises (from floor)
Metcon (AMRAP – Rounds and Reps)
16 min amrap
25 Burpees
25 Front Squats
20 Toes-2-Post
20 Hang Cleans
15 Push Press
15 Thrusters
25 Front Squats
20 Toes-2-Post
20 Hang Cleans
15 Push Press
15 Thrusters
FIRE 3/4/21
Metcon (Calories)
5 rounds for cals
:30 mod
:30 easy
:30 fast
:30 rest
:30 easy
:30 fast
:30 rest
Metcon (Calories)
On the 2:00 x 10 Rounds:
30 Plate Jumps
8 Power Snatch
Max Cal Row / Bike (alt b/w rounds)
8 Power Snatch
Max Cal Row / Bike (alt b/w rounds)
No rest between rounds. Score is total cals.
FIRE 3/3/21
Metcon (Time)
Every 3:00 x 5
1:00 Bike (fast)
200m Row (or run)
200m Row (or run)
FIRE 3/2/21
Metcon (Time)
Row – 2 rounds for time
400m Moderate
200m fast
1:00 rest
200m Moderate
400m fast
1:00 rest
200m fast
1:00 rest
200m Moderate
400m fast
1:00 rest
Metcon (AMRAP – Rounds and Reps)
10 min amrap
10 DB Push Press
8 DB lunges
6 Burpees
8 DB lunges
6 Burpees
FIRE 3/1/21
Metcon (Calories)
Bike
:45 fast
:15 easy
:30 faster
:15 easy
:15 sprint
1:00 rest
:15 easy
:30 faster
:15 easy
:15 sprint
1:00 rest
FIRE 2/26/21
Metcon (AMRAP – Reps)
12 min alt. emom
Min 1 – 12 V-ups
Min 2 – 10 Medball Cleans
Min 3 – :40 plank hold
Min 4 – 10 Wallballs
Min 2 – 10 Medball Cleans
Min 3 – :40 plank hold
Min 4 – 10 Wallballs
Metcon (AMRAP – Rounds and Reps)
12 min amrap
50 Plate Jumps
10 Power Snatches
15 Hanging Knee Raises
10 Power Snatches
15 Hanging Knee Raises
10 bent over rows
20 yard bear crawl