FIRE 3/16/20
Metcon (Calories)
Row 10 mins for cals
Every 2:00 perform 5 burpees over rower + 2 x 40 yard sprints
Metcon (AMRAP – Reps)
12 Min Alt Emom
Min 1 – Hang Cleans
Min 2 – Step-ups
Min 3 – Front Squats
Min 4 – Toes to post
Min 2 – Step-ups
Min 3 – Front Squats
Min 4 – Toes to post
**Score total reps**
FIRE 3/13/20
Metcon (Weight)
12 min emom
Min 1 = 12 v-ups
Min 2 = 10 medball cleans
Min 3 = :40 plank hold
Min 4 = 30 yard heavy sled push
Min 2 = 10 medball cleans
Min 3 = :40 plank hold
Min 4 = 30 yard heavy sled push
Metcon (4 Rounds for reps)
4 rounds
3 min amrap
10 Cal Bike
10 Burpee Step-ups
Max 10 yard Shuttle Runs
Rest 3 Minutes Between Rounds
FIRE 3/12/20
Metcon (AMRAP – Reps)
8 min amrap
1 burpee
1 db push press
1 db strict press
40 doubles/singles
*add 1 rep per round*
1 db push press
1 db strict press
40 doubles/singles
*add 1 rep per round*
Metcon (AMRAP – Rounds and Reps)
15 min amrap
200m Run
15 Russian KB Swing
15 Ring Rows
15 Russian KB Swing
15 Ring Rows
FIRE 3/11/20
Metcon (AMRAP – Reps)
8 min alt. tabata
HS Hold/db oh hold
Hollow Rock
Hollow Rock
Metcon (Time)
4 rounds for time
500m Row
25 Plate Jumps
30 yard sled push
25 Plate Jumps
30 yard sled push
20 min cap
FIRE 3/10/20
Metcon (Calories)
4 rounds for cals
1:00 ski erg
10 db bent over row
10 banded hip brides (add db to hips for more intensity)
20 walking lunges with db at sides
10 db bent over row
10 banded hip brides (add db to hips for more intensity)
20 walking lunges with db at sides
Metcon (AMRAP – Rounds and Reps)
7 min amrap
5 Hang Cleans
10 Sit-ups
5 Push Press
10 Step-ups
10 Sit-ups
5 Push Press
10 Step-ups
FIRE 3/9/20
Metcon
4 rounds for quality
1:00 wall sit
10 hollow rocks
1:00 max goblet squats
40 yard overhead plate carry
10 hollow rocks
1:00 max goblet squats
40 yard overhead plate carry
Metcon (AMRAP – Reps)
5 rounds for reps
1 Minute Wallballs
1 Minute Alt. DB Snatches
1 Minute Shuttle Sprint
1 Minute Rest
1 Minute Alt. DB Snatches
1 Minute Shuttle Sprint
1 Minute Rest
FIRE 3/6/20
Metcon (AMRAP – Reps)
10 min alt. emom
Min 1 = 15 goblet squats
Min 2 = 12 burpees
Min 2 = 12 burpees
Metcon (Time)
3 rounds for time
10 KB Swings
10 Ring Rows
10 Cleans – can be db or bb/light weight
10 Box Dips
10 Push Press – db/bb
10 Cal Bike
10 Ring Rows
10 Cleans – can be db or bb/light weight
10 Box Dips
10 Push Press – db/bb
10 Cal Bike
FIRE 3/5/20
Pull-up / Dip complex (AMRAP – Reps)
Metcon (Time)
Double Karen with a Twist and a Partner
300 wallballs for time
**Every drop, complete;
5 Burpees
10 yard lunge w/ med ball
100m run w/ med ball
**Partner 1 starts…does wallballs until they have to break. Then they complete the burpee/lunge/run penalty. Once they are back with the ball, partner 2 starts on wallballs.
**Wallballs do no have to be broken up evenly. For example…partner 1 does 30 wallballs, and has to drop then partner 2 only gets 22. Totally ok. Partner 1 may dislike partner 2, but it’s ok nonetheless.
FIRE 3/4/20
Metcon
3 rounds for quality
10 single leg (5/leg) RDL with db’s
15 banded hip bridges
15 ghd/hollow rocks/v-ups
40 yards overhead db carry
15 banded hip bridges
15 ghd/hollow rocks/v-ups
40 yards overhead db carry
Metcon (AMRAP – Rounds and Reps)
15 min amrap
10 Shuttle Sprints (down/back = 2)
10 Step-ups
10 DB Hang Cleans
10 Step-ups
10 DB Hang Cleans
FIRE 3/3/20
Metcon (5 Rounds for reps)
On the 2:30 x 5 rounds
50 singles
2 wall walks
Max Effort push ups in remaining time
Score is total push ups
2 wall walks
Max Effort push ups in remaining time
Score is total push ups
Metcon (Time)
On the 4:00 x 5 Rounds
30 Plate Jumps
20 Alt. DB Snatch
10 Ring Rows
30 Yard Sled/Plate/Box push
20 Alt. DB Snatch
10 Ring Rows
30 Yard Sled/Plate/Box push