FIRE 8/30/21
Metcon (Calories)
Bike Intervals:
5 Rounds
5 Rounds
Metcon (Time)
For time
1 Mile Run (Sub 3 Mile Bike)
Directly Into…
20-15-10:
Ring rows
Med Ball Cleans
Directly Into…
20-15-10:
Ring rows
Med Ball Cleans
FIRE 8/28/21
Metcon (Time)
For time with a partner
800m medball run (20/14) (together)
10 Wall Walks or 20 HRPU (partner hangs from rig)
20 Hang Cleans (partner holds plank)
30 Hanging Knee raises (partner holds bar in Front Rack)
40 Clusters (partner rests)
30 Hanging Knee raises (partner holds bar in Front Rack)
20 Hang Cleans (115/85) (partner holds plank)
10 Wall Walks or 20 HRPU (partner hangs from rig)
800m medball run (together)
10 Wall Walks or 20 HRPU (partner hangs from rig)
20 Hang Cleans (partner holds plank)
30 Hanging Knee raises (partner holds bar in Front Rack)
40 Clusters (partner rests)
30 Hanging Knee raises (partner holds bar in Front Rack)
20 Hang Cleans (115/85) (partner holds plank)
10 Wall Walks or 20 HRPU (partner hangs from rig)
800m medball run (together)
-one medball per team
-partition as needed
-only work if, when partner is in their static hold…if they rest, you have to stop
FIRE 8/27/21
Metcon (Time)
Row Intervals:
Every 1:30 for 5 Rounds:
Every 1:30 for 5 Rounds:
Row 250/200m Fast
Record slowest time
Helen (Time)
3 Rounds for time of:
400m Run
21 Kettlebell Swings, 53# / 35#
12 Pull-ups
400m Run
21 Kettlebell Swings, 53# / 35#
12 Pull-ups
(Scale pull-ups to assisted pull ups or ring rows)
FIRE 8/26/21
Metcon
Accessory:
8 Rounds
8 Rounds
:20 – handstand hold (Sub DB OH Hold)
:10 rest
:20 – hollow hold
:10 rest
:10 rest
:20 – hollow hold
:10 rest
Metcon (AMRAP – Rounds and Reps)
20 min amrap
Buy-in: 2000/1500m Row (Sub: 1 mile run)
AMRAP in time remaining
15 Hang Power Cleans (Bar or DB)
12 Box Jumps or step ups
9 Thrusters
AMRAP in time remaining
15 Hang Power Cleans (Bar or DB)
12 Box Jumps or step ups
9 Thrusters
FIRE 8/25/21
Metcon
Circuit w/ 1 DB:
4 Rounds
4 Rounds
5 / Leg Single Leg RDL
10 Goblet squats
5 / Arm DB Curls
10 Goblet squats
5 / Arm DB Curls
Metcon (AMRAP – Rounds and Reps)
12 min amrap
9 KB Sumo DL High Pull (53/35)
12 Ring Rows or Jumping Pull Ups
12/9 Cal Bike
12 Ring Rows or Jumping Pull Ups
12/9 Cal Bike
FIRE 8/24/21
Metcon (AMRAP – Reps)
Upper Body Conditioning – 12:00 at. emom
odd – 1:00 Row fast
even – 2 wall walks or Max Strict Press
even – 2 wall walks or Max Strict Press
Calories and max strict press reps are scored
Metcon (Time)
4 rounds for time
400m Run
20 Box Step Ups
10 Push Press
20 Box Step Ups
10 Push Press
FIRE 8/23/21
Metcon (5 Rounds for reps)
Bike Intervals:
5 rounds
5 rounds
1:00 bike moderate (50-60 RPM)
:30 bike fast (60-70 RPM)
:30 rest
:30 bike fast (60-70 RPM)
:30 rest
Power Liz (Time)
21-15-9
Power Cleans (135/95)
Lateral burpees over bar
Power Cleans (135/95)
Lateral burpees over bar
FIRE 8/21/21
Metcon (Time)
For time
20 Thrusters
800m Run
20 Pull Ups (Sub Jumping Pull Ups)
150 Double-unders (Sub 20/15 cal bike)
20 Pull-ups (Sub Ring Rows)
400m Run
20 Thrusters
800m Run
20 Pull Ups (Sub Jumping Pull Ups)
150 Double-unders (Sub 20/15 cal bike)
20 Pull-ups (Sub Ring Rows)
400m Run
20 Thrusters
FIRE 8/20/21
Metcon (Time)
Run Tempo Intervals:
4 rounds of
4 rounds of
600m Run*
1:00 Rest b/t
1:00 Rest b/t
Goal is to keep splits even so pace accordingly
600m run (Time)
Metcon (AMRAP – Rounds and Reps)
15 min amrap
15 T2B (Sub Hanging Knee Raise)
12/10 Cal Bike
9 Hang Power Clean
6 Push press
12/10 Cal Bike
9 Hang Power Clean
6 Push press
FIRE 8/19/21
Metcon
12 min alt. emom
Min 1 – :30-:45 Hollow Hold
Min 2 – 1:00 Plank Hold
Min 3 – 15 Banded Hip bridges + 15 Knees out
Min 2 – 1:00 Plank Hold
Min 3 – 15 Banded Hip bridges + 15 Knees out
Metcon (AMRAP – Reps)
30 min alt. emom
Min 1 – 15/12 Cal Row
Min 2 – 15/12 Burpees (Sub HRPU)
Min 3 – 15/12 Cal Bike
Min 4 – 15 Ball Slams. 35/25
Min 5 – Rest
(x6)
Min 2 – 15/12 Burpees (Sub HRPU)
Min 3 – 15/12 Cal Bike
Min 4 – 15 Ball Slams. 35/25
Min 5 – Rest
(x6)
60/51 reps per round
:20 Bike Fast (70/60 RPM)
1:00 Rest