FIRE 8/18/21
Thruster (Every 2:00 for 5 Rounds:)
Metcon (AMRAP – Rounds and Reps)
8 min amrap
Buy-In: 800 Meter Run
–Time Remaining–
20 Double Unders (Sub 20 lateral hops)
10 Thrusters
–Time Remaining–
20 Double Unders (Sub 20 lateral hops)
10 Thrusters
–Rest 4 Minutes–
Metcon (AMRAP – Rounds and Reps)
8 min amrap
Buy-In: 800 Meter Run
–Time Remaining–
20 Double Unders
10 Front/Goblet Squats
–Time Remaining–
20 Double Unders
10 Front/Goblet Squats
FIRE 8/17/21
Metcon (4 Rounds for reps)
Run Strength Intervals:
Every 3:00 for 4 Rounds:
200m Run Fast
15 KBS
200m Run Fast
15 KBS
Metcon (AMRAP – Rounds and Reps)
10 min amrap
15/12 Cal Row
3 Power Cleans
15/12 Cal Row
6 Power Cleans
15/12 Cal Row
9 Power Cleans
…(continue adding 3 cleans each round)
3 Power Cleans
15/12 Cal Row
6 Power Cleans
15/12 Cal Row
9 Power Cleans
…(continue adding 3 cleans each round)
FIRE 8/16/21
Metcon (Calories)
Bike Intervals:
4 rounds of:
4 rounds of:
:45 bike mod/fast
:15 bike easy
:30 bike faster
:15 bike easy
:15 bike fastest
1:00 rest b/t rounds
:15 bike easy
:30 bike faster
:15 bike easy
:15 bike fastest
1:00 rest b/t rounds
Metcon (Time)
For time
1 Mile Run
60 Walking Lunges (Hold light plate OH if possible)
50 Pull-ups (can be jumping or do ring rows)
40 Lateral Burpees over the Bar
30 Hang DB Snatch
60 Walking Lunges (Hold light plate OH if possible)
50 Pull-ups (can be jumping or do ring rows)
40 Lateral Burpees over the Bar
30 Hang DB Snatch
Cap – 25:00
FIRE 8/13/21
Metcon
Run intervals
Every 3:00 for 4 Rounds:
100m Moderate
200m Fast
100m Moderate
100m Moderate
200m Fast
100m Moderate
First 100m = from gym to 200m mark
200m Fast = from 200m mark around culdesac and back to 200m mark
2nd 100m moderate = from 200m mark back to gym
Metcon (Time)
4 rounds for time
500/400m Row
15 KBS
15/12 HRPU
15 KBS
15/12 HRPU
FIRE 8/12/21
Metcon (AMRAP – Reps)
20 min alt. emom
Min 1 – 15/12 GHD or V-Ups
Min 2 – 10 Walking Lunge (Add weight if possible)
Min 3 – 5/3 Strict Pull Ups (Sub 10 Ring Rows)
Min 4 – 3 Wall Walks or 10 Strict Press (45/33)
Min 5 – Rest
Min 2 – 10 Walking Lunge (Add weight if possible)
Min 3 – 5/3 Strict Pull Ups (Sub 10 Ring Rows)
Min 4 – 3 Wall Walks or 10 Strict Press (45/33)
Min 5 – Rest
Fran (Time)
21-15-9
Thrusters, 95# / 65#
Pull-ups
Thrusters, 95# / 65#
Pull-ups
Thrusters (Light Bar or DB)
Pull Ups (Sub Jumping Pull ups or Ring Rows)
Pull Ups (Sub Jumping Pull ups or Ring Rows)
FIRE 8/11/21
Metcon (AMRAP – Reps)
Upper Body Endurance:
10:00 Emom
10:00 Emom
Odd: 15/12 Cal Row
Even: 15/12 HRPU
Even: 15/12 HRPU
Metcon (AMRAP – Rounds and Reps)
13 min amrap
10 Lateral Barbell Burpees, 1 Round of "Macho Man"
10 Lateral Barbell Burpees, 2 Rounds of "Macho Man"
10 Lateral Barbell Burpees, 3 Rounds of "Macho Man"
10 Lateral Barbell Burpees, 4 Rounds of "Macho Man"
10 Lateral Barbell Burpees, 5 Rounds of "Macho Man"
…
[Continue Adding 1 Round of Macho Man. Scale weight as necessary]
10 Lateral Barbell Burpees, 2 Rounds of "Macho Man"
10 Lateral Barbell Burpees, 3 Rounds of "Macho Man"
10 Lateral Barbell Burpees, 4 Rounds of "Macho Man"
10 Lateral Barbell Burpees, 5 Rounds of "Macho Man"
…
[Continue Adding 1 Round of Macho Man. Scale weight as necessary]
Macho Man – FIRE Version
3 Power Cleans (Moderate bar or db)
3 Front/Goblet Squats
3 Push Press
FIRE 8/10/21
Metcon (AMRAP – Reps)
Gymnastics Conditioning:
AMRAP 2 (x4)
AMRAP 2 (x4)
50 DU or 150M Sprint
–time remaining-
Max Strict Press (75/55# or 50%)
–time remaining-
Max Strict Press (75/55# or 50%)
–rest 1:00 b/w amraps–
Metcon (3 Rounds for reps)
On the 10:00 x 3 Rounds:
20/15 Cal Row
200m Run
20/15 Cal Bike
200m Run
200m Run
20/15 Cal Bike
200m Run
FIRE 8/9/21
Metcon (Calories)
12 min alt. Emom
Odd: :30 Bike Fast
Even: 2/1 Box Push on Turf. (Down & Back = 1)
Even: 2/1 Box Push on Turf. (Down & Back = 1)
Metcon (Time)
21-15-9
Hang Clean & Jerk
T2B or Hanging Leg Raises
T2B or Hanging Leg Raises
FIRE 8/7/21
Metcon (Time)
For time
15 Med Ball Cleans
200m Run
12 Med Ball Cleans
200m Run
9 Med Ball Cleans
200m Run
6 Med Ball Cleans
200m Run
6 HRPU
200m Run
9 HRPU
200m Run
12 HRPU
200m Run
15 HRPU
200m Run
200m Run
12 Med Ball Cleans
200m Run
9 Med Ball Cleans
200m Run
6 Med Ball Cleans
200m Run
6 HRPU
200m Run
9 HRPU
200m Run
12 HRPU
200m Run
15 HRPU
200m Run
FIRE 8/6/21
Metcon (Time)
Gymnastics Practice:
30-20-10: Heavy Russian KB Swing
6-4-2: Wall Walks. (Sub 15-10-5 seated Z Press)
6-4-2: Wall Walks. (Sub 15-10-5 seated Z Press)
Metcon (AMRAP – Rounds and Reps)
15 min amrap
20/16 Cal Bike
20 Alt DB Snatch
20 V ups
20 Step-ups (No Weight)
20 Alt DB Snatch
20 V ups
20 Step-ups (No Weight)
Add weight each round, record final weight.