FIRE 10/9/20
Push Press (1 X 1 )
15 min to build to 1rm
Metcon (Time)
3 rounds for time
30 Push Press
30 Step-ups
30 Ring Rows
400m Run
30 Step-ups
30 Ring Rows
400m Run
FIRE 10/8/20
Metcon (AMRAP – Reps)
12 min alt. emom
Odd – Ring Rows
Even – Pushups
Even – Pushups
Metcon (AMRAP – Rounds and Reps)
20 min amrap
15 Cal Row
15 Russian KB Swings
15 Sit-ups
50 Plate Jumps
15 Russian KB Swings
15 Sit-ups
50 Plate Jumps
FIRE 10/7/20
Metcon (AMRAP – Reps)
On the 1:30 x 5
15/12 Cal Row
Max DB Press in remaining time
Max DB Press in remaining time
Metcon (5 Rounds for reps)
5 rounds for time
400m Run
20 Medball Cleans
10 Toes-2-P
20 Medball Cleans
10 Toes-2-P
FIRE 10/6/20
Deadlift (5 x 3)
Build from 70%
Double Overhand Grip (no switch grip)
Deadstop at bottom of each rep…no Touch-n-go
Double Overhand Grip (no switch grip)
Deadstop at bottom of each rep…no Touch-n-go
Metcon (Time)
For time
1000m Row
30 Deadlift
50 Step-ups
30 Deadlift
50 Step-ups
FIRE 10/5/20
Back Squat (10 min emom )
2 Reps@ or above 50% 1RM
Metcon (Time)
5 rounds for time
30 Air Squats
20 Hang Cleans
10 Push Press
20 Hang Cleans
10 Push Press
FIRE 10/2/20
Metcon (AMRAP – Reps)
Death by KB Swing
Increase reps by 2 each minute, starting with 6 at minute 1
Metcon (AMRAP – Rounds and Reps)
20 min amrap
200m Run
15 Burpees
12 Ring Rows
8 DB Hang Cleans
15 Burpees
12 Ring Rows
8 DB Hang Cleans
FIRE 10/1/20
FIRE 9/30/20
Metcon (Time)
5 rounds on the 2:00
5 Burpees
10 Plate Jumps
20 Plate Ground 2 OH
10 Plate Jumps
20 Plate Ground 2 OH
Metcon (AMRAP – Reps)
5 min amrap
50 Lunges
200m Run
Max Cal Row
–rest 5:00-
200m Run
Max Cal Row
–rest 5:00-
Metcon (AMRAP – Reps)
5 min amrap
50 Lunge
200m Run
Max Cal Row
200m Run
Max Cal Row
Metcon (AMRAP – Reps)
5 min amrap
50 Lunge
200m Run
Max Cal Row
200m Run
Max Cal Row
FIRE 9/29/20
Metcon (Weight)
5 Rounds
5 power cleans
10 ring rows
10 box dips
10 ring rows
10 box dips
Rest 2:00
Metcon (Time)
For time
21-15-9
Hang Cleans
Push-ups
Hang Cleans
Push-ups
–directly into–
21 -15-9
Push Press
Abmat Sit-ups
FIRE 9/28/20