FIRE 11/21/20
Metcon (Time)
For time
FIRE 11/20/20
Metcon (AMRAP – Reps)
5 rounds
(:20 on/:20 off)
Plate Jumps
Ball Slams
Hollow Rocks
Plank Hold
Plate Jumps
Ball Slams
Hollow Rocks
Plank Hold
Metcon (AMRAP – Rounds and Reps)
12 min amrap
35 Plate Jumps
9 DB Goblet Squats
7 DB Hang Cleans
5 DB Push Press
9 DB Goblet Squats
7 DB Hang Cleans
5 DB Push Press
FIRE 11/19/20
FIRE 11/18/20
Metcon
Accessory : 4 rounds for quality
8 DB Z-Press
10 DB Row
12 Banded Hip Bridges
:30 / side plank hold
10 DB Row
12 Banded Hip Bridges
:30 / side plank hold
Metcon (Time)
3 rounds for time
10 Front Squats with DB/BB
10 Burpees
10 Push Press with DB/BB
10 Burpees
10 Push Press with DB/BB
FIRE 11/16/20
Metcon
10 min mom
Odd – 100m Run
Even – 12 Reverse Lunges (hold DB)
Even – 12 Reverse Lunges (hold DB)
Metcon (Time)
5 rounds for time
21 Wallballs
18 Russian KBS
15 Plate Jumps
12 Knee-ups
18 Russian KBS
15 Plate Jumps
12 Knee-ups
FIRE 11/13/20
Metcon (Time)
4 rounds for time
20 Mountain Climbers
100m Run
20 Sit-ups
5 Burpees
–rest 1:00-
100m Run
20 Sit-ups
5 Burpees
–rest 1:00-
Metcon (Time)
2 rounds for time
750m Row
50 Plate Jumps
25 Burpees
50 Plate Jumps
25 Burpees
FIRE 11/11/20
Metcon
Core Tabata
:20 Hollow Rock
:10 Rest
:20 Flutter Kicks (in hollow position)
:10 Rest
x8
:10 Rest
:20 Flutter Kicks (in hollow position)
:10 Rest
x8
Metcon (AMRAP – Rounds and Reps)
15 min amrap
15 Cal Bike
15 Ring Rows
15 Front Squats
15 Ring Rows
15 Front Squats
FIRE 11/10/20
Metcon (Calories)
Rowing Sprints
1:00 on / :30 Rest
x 10 Rounds
Score total Calories
x 10 Rounds
Score total Calories
–repeat from last week – increase from last week–
Metcon (Time)
For time
60 Russian KB Swing
50 Step-ups
40 KB Deadlift/GoodMornings
400m Run
50 Step-ups
40 KB Deadlift/GoodMornings
400m Run
FIRE 11/9/20
Metcon (Time)
5 rounds on the 2:00
25 Squat Jumps to Plate
100m Run
100m Run
Metcon (Time)
5 rounds
New round every 4:00
15 Cal Row
10 Burpees
5 Hang Cleans
15 Cal Row
10 Burpees
5 Hang Cleans
Score slowest round
FIRE 11/6/20
Metcon (Time)
10-9-8-7-6-5-4-3-2-1
Ring Rows
Push Ups
Push Ups
Metcon (Time)
For time
40 Cal Row
30 Cal Bike
20 Wall Balls
30 Cal Bike
20 Wall Balls
20 Wallballs
400m Run
20 Hang Cleans
400m Run
20 Ring Rows
400m Run
20 Front Squats
400m Run
20 Step-ups
400m Run
20 Thrusters