FIRE 9/17/21
Metcon
3 rounds for quality
Metcon (AMRAP – Rounds and Reps)
10 min amrap
15/12 cal row
9 Push press
9 Push press
Rest 5 min
Metcon (AMRAP – Rounds and Reps)
10 min amrap
15/12 cal row
9 hang power cleans
9 hang power cleans
FIRE 9/16/21
Metcon
3 Sets for Quality:
:30 Banded Dead Bug
15 Banded Glute Bridges
:30-:45 side plank (each side)
15 Banded Glute Bridges
:30-:45 side plank (each side)
Metcon (Time)
3 rounds for time with a partner
30 Wallballs
30 SDHP (Bar or KB)
30 Box Jumps or Steps
30 Push Press
30/24 Cal Row
30/24 Push-ups or Bar Push Ups
*Partition work as needed, Time Cap: 30:00
30 SDHP (Bar or KB)
30 Box Jumps or Steps
30 Push Press
30/24 Cal Row
30/24 Push-ups or Bar Push Ups
*Partition work as needed, Time Cap: 30:00
FIRE 9/15/21
Metcon (Calories)
2 rounds of run or row:
400m moderate
200m fast
1:00 rest
200m moderate
400m fast
rest 1:00
200m fast
1:00 rest
200m moderate
400m fast
rest 1:00
Metcon (Time)
For time
1000/800m Bike
15 Clean and Jerk
1000/800m Bike
12 Clean and Jerk
1000/800m Bike
9 Clean and Jerk
1000/800m Bike
15 Clean and Jerk
1000/800m Bike
12 Clean and Jerk
1000/800m Bike
9 Clean and Jerk
1000/800m Bike
FIRE 9/14/21
Metcon (Calories)
12:00 Rotating Emom:
Min 1: 1:00 Ski Erg or Bike
Min 2: 20 DU or 40 Singles
Min 3: 10 DB Bench Press
Min 4: Rest
Min 2: 20 DU or 40 Singles
Min 3: 10 DB Bench Press
Min 4: Rest
Metcon (Time)
10-8-6-4-2:
Thrusters
Hanging Leg Raise or Toest to Post
Lateral Barbell Burpees
Hanging Leg Raise or Toest to Post
Lateral Barbell Burpees
FIRE 9/10/21
Metcon (Calories)
10:00 Emom
Odd: 1:00 Bike Fast
Even: :30 Hollow hold or flutter kicks
Even: :30 Hollow hold or flutter kicks
Metcon (Time)
15-12-9
Hang Power Cleans
Push Press
*400m Run after each round
Push Press
*400m Run after each round
FIRE 9/9/21
Metcon
Part 1)
2x 5/leg split stance RDL (Empty Bar or DB’s)
Metcon
Part 2)
3 x 15 Banded Hip Bridges + 15 Banded Knees out
Deadlift (Part 3) 5×4 )
Dead Stop Deadlifts
– Deadlifts are a movement you’ll see each week as we move through our Base phase. This is a great time to learn the movement and build good tension & position.
– The deadlifts are "dead stop deadlifts." This means that we’ll deadlift the bar, control the bar back down to the floor, and then reset once the bar is back on the floor. The bar should not bounce at all here and should not be dropped from the top.
Metcon (Time)
For time
1500/1200m Row
1200m Run (Sub 3k bike)
1200m Run (Sub 3k bike)
–Rest 3 Minutes–
1000/800m Row
800m Run
–Rest 3 Minutes–
500m Row
400m Run
FIRE 9/3/21
Metcon (Time)
For time
10/8 Cal Bike
21 Ball Slams
10/8 Cal Bike
15 Ball Slams
10/8 Cal Bike
9 Ball Slams
10/8 Cal Bike
3 Ball Slams
21 Ball Slams
10/8 Cal Bike
15 Ball Slams
10/8 Cal Bike
9 Ball Slams
10/8 Cal Bike
3 Ball Slams
FIRE 9/2/21
Bench Press (10-8-6-4-2)
Bench Press (Can use DB)
Strict Pullups (Sub band assisted pull ups)
Strict Pullups (Sub band assisted pull ups)
**Not for time, just for completion. But 15 minute cap
Metcon (5 Rounds for reps)
Every 3:00 x 5 rounds
1 Wall Walk or 4 DB Z Press
6 Kipping Pullups (Sub Jumping PU)
8 RKB Swing
150m Run
6 Kipping Pullups (Sub Jumping PU)
8 RKB Swing
150m Run
FIRE 9/1/21
Metcon
4 Rounds
8 KB or DB Front Squats
8/leg Single Leg Hip Thrust (lean back against a bench, drive up one knee)
8/leg Single Leg Hip Thrust (lean back against a bench, drive up one knee)
Metcon (AMRAP – Rounds and Reps)
4 min amrap
21/15 Cal Row
21 Sit Ups
21 Wall Balls
21 Sit Ups
21 Wall Balls
Rest 4 Minutes
Metcon (AMRAP – Rounds and Reps)
4 min amrap
15/12 Cal Row
15 Sit Ups
15 Wall Balls
15 Sit Ups
15 Wall Balls
Rest 4 Minutes
Metcon (AMRAP – Rounds and Reps)
4 min amrap
9/6 Cal Row
9 Sit Ups
9 Wall Balls
9 Sit Ups
9 Wall Balls
FIRE 8/31/21
Metcon
3 Giant Sets:
15 Cal Row
20 Heel Curls/Marches
1:00 Plank Hold
20 Heel Curls/Marches
1:00 Plank Hold
-Rest as needed between sets
Metcon (Time)
For time
20/15 Cal Bike
100 Double Unders. (Sub: 20 Burpees)
20/15 Cal Bike
On the Minute [Starting at 0:00]:
7 KBS
100 Double Unders. (Sub: 20 Burpees)
20/15 Cal Bike
On the Minute [Starting at 0:00]:
7 KBS
10 db bent over row
10 db front raise + db lateral raise