FIRE 3/2/20
Metcon
5 rounds
Metcon (Time)
5 rounds for time
15 Cal Row
10 Front Squats
10 Toes to Post
5 Burpees
10 Front Squats
10 Toes to Post
5 Burpees
FIRE 2/28/20
BEER WITH COACHES WOD!! 5:30pm workout Grand Junction to follow!!
Metcon (Calories)
10 min emom
Min 1 = :30 sec db front squat hold
Min 2 = 30 yard lunge
Min 3 = 40 du’s/50 singles
Min 4 = 12 ball slams
Min 5 = :45 max cals on bike (this is your score)
Min 2 = 30 yard lunge
Min 3 = 40 du’s/50 singles
Min 4 = 12 ball slams
Min 5 = :45 max cals on bike (this is your score)
Metcon (AMRAP – Rounds and Reps)
12 min amrap
10 Hang Cleans
10 Front Squat
10 Push Press
30 Yard Sled Push
10 Front Squat
10 Push Press
30 Yard Sled Push
FIRE 2/27/20
Pull-up / Dip complex (AMRAP – Reps)
Metcon (AMRAP – Reps)
24 min alt. emom
Odd – Cal Row
Even -Burpees
Even -Burpees
FIRE 2/26/20
Metcon (AMRAP – Reps)
Tabata x 2
DB Thrusters
Hollow rock/hold
Hollow rock/hold
Finish all 8 rounds of db thrusters before moving on to hollows
Metcon (AMRAP – Rounds and Reps)
18 min amrap
10 DB Push Press
10 Box Step-ups
10 Burpees
250m Row
10 Box Step-ups
10 Burpees
250m Row
FIRE 2/25/20
Metcon (Time)
New Round Every 3:00 x 4
15 Cal Bike/Row or 10 Shuttle Sprints
15 Deadlift
15 Sit-ups
15 Plate Jumps
15 Deadlift
15 Sit-ups
15 Plate Jumps
Score is slowest round
FIRE 2/24/20
Metcon (Calories)
Bike
Every 2:00 for 12 mins
12/9/6 cals on bike
12/9/6 cals on bike
Score is total cals
Metcon (Time)
For time
5 rounds
15 Toes to post
15 Wallballs
Directly Into…
5 Rounds:
15 Russin KB Swing
15 Goblet Squats
15 Toes to post
15 Wallballs
Directly Into…
5 Rounds:
15 Russin KB Swing
15 Goblet Squats
FIRE 2/22/20
Chad (Time)
1,000 step ups to 20" box
Wear a 45/35# vest
Wear a 45/35# vest
FIRE 2/21/20
Metcon
10 min emom
30 yard sled push heavy – body weight
Metcon (AMRAP – Rounds and Reps)
16 min amrap with a partner
3 Shuttle Sprints (15 yds down + back = 1)
6 Front Squats
9 KB Swings
6 Front Squats
9 KB Swings
**Alternate Rounds**
FIRE 2/20/20
Metcon (Time)
10-9-8-7-6-5-4-3-2-1
Push ups
Dips – can be off box, rings or matador
Dips – can be off box, rings or matador
Metcon (Weight)
Part 1 – On the 0:00
8 Minutes to establish 1rm Thruster (from floor)
Metcon (Time)
Part 2 – On the 10:00
5 Rounds
10 Thrusters
10 Burpees
10 Thrusters
10 Burpees
Score time for weight for part 1 / time for part 2
Goal – 8 Minutes
FIRE 2/19/20
Metcon
10 min emom
Odd = 15 yard dead march with db’s or kb’s
Even = 12/10 cals on bike
Even = 12/10 cals on bike
Metcon (Time)
4 rounds for time
15 Wallballs
15 Russian KB Swing
15 Step-ups
15 Push Press
15 Cal Row
15 Russian KB Swing
15 Step-ups
15 Push Press
15 Cal Row
Battle Ropes
Sled push – light/mod
Hollow Rocks
Air Squats