FIRE 2/4/20
Metcon
3 rounds for quality
Metcon (Time)
For time
25 Cal Bike
–then–
5 Rounds
10 Step-ups
10 Ring Rows
–then–
25 Cal Bike
–then–
5 Rounds
10 Step-ups
10 Ring Rows
–then–
25 Cal Bike
FIRE 2/3/20
Metcon (AMRAP – Rounds and Reps)
8 min amrap
20 DB Hang Cleans
20 Goblet Squats
20 DB Push Press
20 Air Squats
20 Goblet Squats
20 DB Push Press
20 Air Squats
FIRE 1/31/20
Metcon
12 min emom
Min 1 = 30 yard sled push (mod weight) Min 2 = 20 sit ups Min 3 = 10 db thrusters
Min 4 = Rest
Min 4 = Rest
Metcon (AMRAP – Rounds and Reps)
15 min amrap
500m Row
10 Deadlift
10 Burpees
10 Deadlift
10 Burpees
FIRE 1/30/20
Metcon
3 rounds for quality
10 db / barbell bench press
10 db barbell bent over rows
20 yard bear crawl
10 db barbell bent over rows
20 yard bear crawl
Metcon (AMRAP – Rounds and Reps)
10 min amrap
20 Toes to Post
15 Goblet Squats
10 Mountain Climbers
5 Push-ups
15 Goblet Squats
10 Mountain Climbers
5 Push-ups
FIRE 1/29/20
Metcon
3 rounds for quality
10 dB push press
40 yard overhead db carry
1:00 wall sit
10 jumping pull ups with 2-5 sec negative
40 yard overhead db carry
1:00 wall sit
10 jumping pull ups with 2-5 sec negative
Metcon (Time)
21-15-9
Wallballs
DB Clean & Jerk
Box Jumps
Russian Kettlebell Swings
DB Clean & Jerk
Box Jumps
Russian Kettlebell Swings
FIRE 1/28/20
Metcon (AMRAP – Reps)
On the 2:30 x 4 Rounds
40 Plate Jumps
15 hollow rocks/v-ups
Max Strict press in time remaining
15 hollow rocks/v-ups
Max Strict press in time remaining
Metcon (4 Rounds for reps)
4 rounds
4 min amrap
15 Cal Row
15 Air Squats
15 Cal Bike
AMRAP Burpees
–Rest 4 min between rounds
15 Cal Row
15 Air Squats
15 Cal Bike
AMRAP Burpees
–Rest 4 min between rounds
FIRE 1/27/20
Metcon (AMRAP – Reps)
20 min emom (4 rounds)
Min 1 = 20 yard walking lunge
Min 2 = 15 db front squats
Min 3 = 10/7 burpee broad jumps Min 4 = Max DU’s / singles
Min 5 = Rest
Min 2 = 15 db front squats
Min 3 = 10/7 burpee broad jumps Min 4 = Max DU’s / singles
Min 5 = Rest
Metcon (AMRAP – Rounds and Reps)
12 min amrap
10 Ring Rows
10 Medball Cleans
10 Banded Hip Bridges
10 Step-ups
10 Medball Cleans
10 Banded Hip Bridges
10 Step-ups
FIRE 1/24/20
Metcon
Row conditioning
On the 0:00… 15/12 Calorie Row
On the 1:00… 15/12 Calorie Row
On the 2:00… 15/12 Calorie Row
Rest 1:00
On the 4:00… 25/18 Calorie Row
On the 6:00… 25/18 Calorie Row
On the 8:00… 25/18 Calorie Row
Rest 1:00
On the 10:00… 15/12 Calorie Row
On the 11:00… 15/12 Calorie Row
On the 12:00… 15/12 Calorie Row
On the 1:00… 15/12 Calorie Row
On the 2:00… 15/12 Calorie Row
Rest 1:00
On the 4:00… 25/18 Calorie Row
On the 6:00… 25/18 Calorie Row
On the 8:00… 25/18 Calorie Row
Rest 1:00
On the 10:00… 15/12 Calorie Row
On the 11:00… 15/12 Calorie Row
On the 12:00… 15/12 Calorie Row
Metcon (Time)
10 rounds for time
7 Step ups
7 Toes to post
7 Medball Cleans
7 Toes to post
7 Medball Cleans
FIRE 1/23/20
Metcon (AMRAP – Reps)
3 min amrap
7 Z – press
7 jumping pull ups
Rest 1 min
3 min amrap
2 wall walks
10 hollow rocks Rest 1min
2 min max singles/doubles plate jumps
7 Z – press
7 jumping pull ups
Rest 1 min
3 min amrap
2 wall walks
10 hollow rocks Rest 1min
2 min max singles/doubles plate jumps
Metcon (AMRAP – Rounds and Reps)
15 min amrap
10 Ring Rows
10 Strict Press
10 KB Swings
10 Strict Press
10 KB Swings
FIRE 1/22/20
Metcon
4 rounds for quality
20 yard plate push
10 half kneeling dB press/arm
10 ground to overhead with plate
10 half kneeling dB press/arm
10 ground to overhead with plate
Metcon (5 Rounds for reps)
On the 4:00 x 5 Rounds
15 Calorie Row
40 Jump Rope
7 Goblet Squats
40 Jump Rope
7 Goblet Squats
25 back squats 75/55#
5 wall walks