FIRE 2/22/21
Metcon (Calories)
Row – 5 rounds for total cals
Metcon (Time)
3 rounds for time
50 Plate Jumps
15 Power Cleans – can use DB or BB
15 Burpees
15 Power Cleans – can use DB or BB
15 Burpees
FIRE 2/10/21
Metcon (Calories)
Bike/Row – Every 3:00 x 5 Rounds:
1:00 Fast Bike
250m Row easy
250m Row easy
Score is total cals on bike
Metcon (AMRAP – Reps)
4 min amrap
12 Calorie Row
12 KB Swing
12 Goblet Squats
12 KB Swing
12 Goblet Squats
–Rest 4 Minutes–
Metcon (AMRAP – Reps)
4 min amrap
12 Calorie Row
12 KB Swing
12 Goblet Squats
12 KB Swing
12 Goblet Squats
–Rest 4 Minutes–
Metcon (AMRAP – Reps)
4 min amrap
12 Calorie Row
12 KB Swing
12 Goblet Squats
12 KB Swing
12 Goblet Squats
–Rest 4 Minutes–
FIRE 2/9/21
FIRE 2/8/21
Metcon (Calories)
Bike – 4 rounds
:45 Fast
:15 easy
:30 Faster
:15 easy
:15 Sprint
–1:00 rest–
:15 easy
:30 Faster
:15 easy
:15 Sprint
–1:00 rest–
Metcon (AMRAP – Rounds and Reps)
22 min amrap
Buy-in: 44 Burpees
–then–
2 Hang Cleans
100m Run
19 DB Lunges
76 Plate Jumps
19 Ball Slams
100m Run
2 Deadlift
–then–
2 Hang Cleans
100m Run
19 DB Lunges
76 Plate Jumps
19 Ball Slams
100m Run
2 Deadlift
Sub 100 mountain climbers for run if roads are bad
FIRE 1/30/21
Metcon (AMRAP – Rounds and Reps)
25 Min amrap
Buy-in: 50 Cal Bike
–in remaining time–
AMRAP
5 Ring Rows
10 Push-ups
15 Air Squats
20 Sit-ups
25 Plate Jumps
–in remaining time–
AMRAP
5 Ring Rows
10 Push-ups
15 Air Squats
20 Sit-ups
25 Plate Jumps
FIRE 1/29/21
Metcon
12 min alt. Emom
Min 1 – 8 Burpees to plate
Min 2 – :40 Banded Zombie Walks
Min 3 – :40 Plank Hold
Min 2 – :40 Banded Zombie Walks
Min 3 – :40 Plank Hold
Metcon (AMRAP – Rounds and Reps)
13 min amrap
35 KB Deadlift
35 Wallballs
35 Cal Row
35 Hand Release Push-ups
35 Wallballs
35 Cal Row
35 Hand Release Push-ups
FIRE 1/28/21
Metcon
4 rounds for quality
5/ leg single leg RDL with kb or db
10 step ups
10 db curl to press
20 hollow rocks
10 step ups
10 db curl to press
20 hollow rocks
Metcon (Time)
4 rounds for time
250m row
10 Thrusters
10 Ring Rows
10 Thrusters
10 Ring Rows
FIRE 1/27/21
FIRE 1/26/21
Metcon (5 Rounds for reps)
Every 2:30 x 5
10 Cal Row
10 Toes to Post
10 Dips
10 Toes to Post
10 Dips
Metcon (Time)
8 rounds for time
12 Cal Bike
40 Plate Jumps
12 Burpee Step-ups
40 Plate Jumps
12 Burpee Step-ups
FIRE 1/25/21
Metcon (Calories)
10 Min Alt. EMOM
Odd = 2 rounds of:
:15 bike fast
:15 bike easy
Even = 10/8/6 renegade row with push up
:15 bike fast
:15 bike easy
Even = 10/8/6 renegade row with push up
Metcon (Time)
4 rounds for time
15 Wallballs
15 KB Swing
15 Knee Raises
15 Goblet Squats
15 KB Swing
15 Knee Raises
15 Goblet Squats
:30 easy
:30 FAST
:30 rest