FIRE 1/22/21
Metcon (Calories)
Rowing intervals
Metcon (Time)
5 rounds for time
12 Cal Row
9 DB Thrusters
6 Push-ups
9 DB Thrusters
6 Push-ups
FIRE 1/21/21
Metcon
3 rounds for quality
10 Bent over Dumbbell Row
10 Single leg elevated hip bridge (per side)
20 Banded Zombie walks (each direction)
10 Single leg elevated hip bridge (per side)
20 Banded Zombie walks (each direction)
Metcon (AMRAP – Reps)
5 rounds for reps
1:00 – Max Cal Bike
1:00 – Max KB Swing
1:00 – Max No Push-up Burpees
1:00 – Rest
1:00 – Max KB Swing
1:00 – Max No Push-up Burpees
1:00 – Rest
FIRE 1/20/21
Metcon (Calories)
12 min alt. Emom
Min 1 – :50 Bike fast
Min 2 – 40 Plate Jumps
Min 3 – :30 plan hold
Min 2 – 40 Plate Jumps
Min 3 – :30 plan hold
FIRE 1/19/21
Metcon
Every 1:30 x 7
7 Cal Bike + 2 Wall Walks OR 3 dynamic push ups
Metcon (AMRAP – Rounds and Reps)
15 min amrap
12 Step-ups
12 KB Deadlift
9 Burpees
9 Hang Power Cleans
6 Ring Rows
6 Dips
12 KB Deadlift
9 Burpees
9 Hang Power Cleans
6 Ring Rows
6 Dips
FIRE 1/18/21
Metcon (Calories)
Rowing intervals
Every 3:00 x 4
300m Row + 30 Flutter Kicks
**2 count flutter kick (right + left = 1)
300m Row + 30 Flutter Kicks
**2 count flutter kick (right + left = 1)
Metcon (Time)
3 rounds for time
750m Row
50 Plate Jumps
50 Mtn Climbers
15 Cal Bike
50 Plate Jumps
50 Mtn Climbers
15 Cal Bike
FIRE 1/15/21
Metcon (Calories)
12 min emom
Min 1 – Ski Cal (fast)
Min 2 – :40 banded zombie walks (lateral)
Min 3 – 25 Plate Jumps
Min 2 – :40 banded zombie walks (lateral)
Min 3 – 25 Plate Jumps
Metcon (Time)
5 rounds for time
15 Cal Row
10 Step-up and overs
7 Squat Cleans
10 Step-up and overs
7 Squat Cleans
FIRE 1/14/21
Metcon (AMRAP – Reps)
10 min alt. Emom
Odd – 7 Ball Slams + 5 burpees
Even – 7 push-ups + 10 Kick Backs
Even – 7 push-ups + 10 Kick Backs
FIRE 1/13/21
Metcon (Calories)
4 rounds for cals – Bike
1:00 bike mod
:30 bike standing
:30 bike sprint
:30 rest
:30 bike standing
:30 bike sprint
:30 rest
Metcon (Time)
For time
3 Rounds
15 OHS
15 Hanging Knee Raises
15 OHS
15 Hanging Knee Raises
Directly into…
3 Rounds
15 Thrusters
15 Ring Rows
FIRE 1/12/21
Metcon
4 Rounds for quality
5 Single leg RDL (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 (AMRAP – Reps)
AMRAP 3:00 (x5)
50 Plate Jumps
Burpees to plate
Max Goblet Squats (heavy KB)
–Rest 3:00–
Burpees to plate
Max Goblet Squats (heavy KB)
–Rest 3:00–
AMRAP 1 – 21 Burpees
AMRAP 2 – 18 Burpees
AMRAP 3 – 15 Burpees
AMRAP 4 – 12 Burpees
AMRAP 5 – 9 Burpees
FIRE 1/11/21
Metcon (Calories)
10 MIN EMOM
Odd =
:15 bike fast
:15 bike easy
:15 bike fast
:15 rest
Even = 10 renegade rows
:15 bike fast
:15 bike easy
:15 bike fast
:15 rest
Even = 10 renegade rows
Metcon (AMRAP – Rounds and Reps)
20 min amrap
20 wallballs
20 hang cleans
20 step ups
20 push press
15 cal row
20 hang cleans
20 step ups
20 push press
15 cal row
1:30 moderate
:30 easy
1:00 fast
:30 easy
:30 sprint
–rest 1:00–