FIRE 1/21/20
Metcon (AMRAP – Reps)
16 min emom
Metcon (AMRAP – Rounds and Reps)
12 min amrap
25 Air Squats
10 DB Clean & Jerk
10 DB Clean & Jerk
Fire 1/20/20
FIRE 1/17/20
Metcon (2 Rounds for reps)
2 rounds for reps
3:00 row
2:00 bike
1:00 box jumps
Rest 1:30 mins between rounds
Score is total cals/reps
Score each round individually
2:00 bike
1:00 box jumps
Rest 1:30 mins between rounds
Score is total cals/reps
Score each round individually
Metcon (AMRAP – Rounds and Reps)
20 min amrap
10 Banded Hip Bridges
15 Toes to Post
20 No Pushup Burpees
15 Toes to Post
20 No Pushup Burpees
FIRE 1/16/20
Metcon (Calories)
Row for 10:00
Every 2:00 sprint for :20
Start with sprint
Score is calories rowed
Start with sprint
Score is calories rowed
Metcon (AMRAP – Reps)
20 Min alternating emom
Min 1 – 12 Ball Slams
Min 2 – 12 Burpee Step-ups
Min 3 – 12 Medball Cleans
Min 4 – 12 Pushups
Min 5 – 12 Shuttle Sprints (10 yards down = 1, back = 2)
Min 2 – 12 Burpee Step-ups
Min 3 – 12 Medball Cleans
Min 4 – 12 Pushups
Min 5 – 12 Shuttle Sprints (10 yards down = 1, back = 2)
FIRE 1/15/20
Metcon
4 rounds for quality
8 seated z press w/db
10 db bent over row
12 banded hip bridges
10 db bent over row
12 banded hip bridges
Metcon (Time)
2 rounds for time
30/20 Cal Bike
30/20 Cal Row
50 Air Squats
30/20 Cal Row
50 Air Squats
FIRE 1/14/20
Metcon
12 min emom
Odd = 2 x 40 yard shuttle sprint
( down/back = 1)
Even = 3/2 wall walks
( down/back = 1)
Even = 3/2 wall walks
Metcon (AMRAP – Rounds and Reps)
15 min amrap
20 Plate Jumps
15 Dumbbell Cleans
10 Burpees
15 Dumbbell Cleans
10 Burpees
FIRE 1/13/20
Metcon (5 Rounds for reps)
Bike
5 Rounds
:30 bike standing
:30 bike fast
:30 Max DU or singles
1:00 rest
:30 bike standing
:30 bike fast
:30 Max DU or singles
1:00 rest
Score is total du’s/singles
Metcon (AMRAP – Rounds and Reps)
5 min amrap
15 Goblet Squats
15 Sit-ups
15 Sit-ups
–Rest 5 Minutes–
Metcon (AMRAP – Rounds and Reps)
5 min amrap
10 Wallballs
10 Ring Rows
10 Ring Rows
FIRE 1/11/20
Metcon (Time)
2 rounds for time
400 Meter Run
20 Box Step-ups
400 Meter Run
20 Dumbbell Hang Cleans
400 Meter Run
20 Dumbbell Snatches
20 Box Step-ups
400 Meter Run
20 Dumbbell Hang Cleans
400 Meter Run
20 Dumbbell Snatches
FIRE 1/10/20
Metcon (2 Rounds for reps)
2 rounds for reps
4 x :20 row fast
:10 rest
1:00 rest
4 x :20 strict press
:10 rest
:10 rest
1:00 rest
4 x :20 strict press
:10 rest
Metcon (5 Rounds for reps)
Every 3 min x 5 rounds
15/12 Calorie Row
15 Plate Hops (25# plate)
5 DB Thrusters
15 Plate Hops (25# plate)
5 DB Thrusters
Goal / Cap – 1:30 / 2:00 (per round)
FIRE 1/9/20
Metcon
10 min emom
5 ball slams + 2 x 40 yard sprint (down/back = 1)Work is capped at :45
Metcon (AMRAP – Rounds and Reps)
9 min amrap
10 Ring Rows
20 Air Squats
20 Air Squats
Min 2 = :45 sec db bench press
Min 3 = :45 plank hold
Min 4 = :30 db bent over rows