FIRE 8/5/21
Metcon (Time)
For time
Metcon (Time)
For time with a partner
12 Rounds (6 each)
250/200m Row
15 Hang Cleans
10 Lateral Hops (over bar)
5 Thrusters
*alternate rounds
250/200m Row
15 Hang Cleans
10 Lateral Hops (over bar)
5 Thrusters
*alternate rounds
FIRE 8/4/21
Metcon
10 min alt. emom
Odd – 15/12 Cal Row
Even – 16 Reverse Lunges
Even – 16 Reverse Lunges
Metcon (AMRAP – Rounds and Reps)
5 min amrap
Buy-In: 400m Run
Max Rounds:
12 Front Squats (Can be DB or Bar)
6 Burpees Over Bar
Max Rounds:
12 Front Squats (Can be DB or Bar)
6 Burpees Over Bar
–Rest 5 Minutes–
Metcon (AMRAP – Rounds and Reps)
5 min amrap
Buy-In: 400m Run
Max Rounds:
9 Front Squats (Can be DB or Bar)
6 Burpees Over Bar
Max Rounds:
9 Front Squats (Can be DB or Bar)
6 Burpees Over Bar
–Rest 5 Minutes–
Metcon (AMRAP – Rounds and Reps)
5 min amrap
Buy-In: 400m Run
Max Rounds:
6 Front Squats (Can be DB or Bar)
6 Burpees Over Bar
Max Rounds:
6 Front Squats (Can be DB or Bar)
6 Burpees Over Bar
FIRE 8/3/21
Metcon
3 Giant Sets:
20 Banded Hip Bridges
10 Single Arm DB Row
100m Rack & Waiter (50m / arm)
10 Single Arm DB Row
100m Rack & Waiter (50m / arm)
Metcon (Time)
For time
3 Rounds:
12 Power Cleans
9 Push Press/Jerk
6 Pull-ups or 9 Ring Rows
12 Power Cleans
9 Push Press/Jerk
6 Pull-ups or 9 Ring Rows
–Directly Into–
1,000 Meter Row
–Directly Into–
3 Rounds:
12 Power Cleans
9 Push Press/Jerks
6 Pull-ups or 9 Ring Rows
FIRE 8/2/21
Metcon (Calories)
Bike Intervals
3x (:45 fast + :45 walk/jog).
Rest 1:00.
3x (:30 fast + :30 walk/rest).
Rest 1:00.
3x (:20 sprint, :40 walk/jog)
Rest 1:00.
3x (:30 fast + :30 walk/rest).
Rest 1:00.
3x (:20 sprint, :40 walk/jog)
Metcon (AMRAP – Reps)
10 min amrap
4 Rounds:
20 Air Squats
200m Run
–In Time Remaining:
Max Burpee Box Step Overs
20 Air Squats
200m Run
–In Time Remaining:
Max Burpee Box Step Overs
FIRE 7/31/21
BRING A FRIEND DAY!!
Metcon (Time)
For time with a partner
100 Cal Bike
50 Hang Clean and Jerk
80 Cal Bike
40 T2B (sub: Hanging Knee Raise or V ups)
60 Cal Bike
30 Ball Slams (35/25#)
40 Cal Bike
20 Devil’s Press (20/10)
20 Cal Bike
10 Clusters (DB or Bar)
50 Hang Clean and Jerk
80 Cal Bike
40 T2B (sub: Hanging Knee Raise or V ups)
60 Cal Bike
30 Ball Slams (35/25#)
40 Cal Bike
20 Devil’s Press (20/10)
20 Cal Bike
10 Clusters (DB or Bar)
FIRE 7/30/21
Metcon (Calories)
Bike Intervals:
Bike: 4:00, 3:00, 2:00, 1:00.
Increase RPMs each round, rest 1:00 b/t rounds
Increase RPMs each round, rest 1:00 b/t rounds
Metcon (Time)
3 rounds for time
400/300m Run
10 Hang Power Cleans
500/400m Row
10 Push Press
10 Hang Power Cleans
500/400m Row
10 Push Press
FIRE 7/29/21
Metcon
Upper Body Strength:
4 Rounds for Quality
4 Rounds for Quality
4 Rope Lowers or :10 hold
4 Get Up Sit ups (Each Arm)
8/6 Strict Pull ups (assisted)
8 DB Bench
4 Get Up Sit ups (Each Arm)
8/6 Strict Pull ups (assisted)
8 DB Bench
Metcon (4 Rounds for reps)
16 Min Alt EMOM (for reps):
4 rounds
4 rounds
1 Minute Max Row Cals
1 Minute Max Burpees
1 Minute Max Double-unders (Sub: 200m run)
–1 Minute Rest–
1 Minute Max Burpees
1 Minute Max Double-unders (Sub: 200m run)
–1 Minute Rest–
FIRE 7/28/21
Metcon (Calories)
Core Circuit:
4 Rounds
4 Rounds
1:00 Row Fast (Goal 15/12 Cals)
:30 Side Plank Left
:30 Side Plank Right
1:00 Rest b/t rounds
:30 Side Plank Left
:30 Side Plank Right
1:00 Rest b/t rounds
Metcon (Time)
On the 4:00 x 5 Rounds:
15/12 Cal Bike -or- 200m run
12 Pull-ups or Ring Rows
9 Thrusters (Bar or DB)
12 Pull-ups or Ring Rows
9 Thrusters (Bar or DB)
*bike and run are both RX today
*Score slowest round. Time Goal <2:15, Time Cap: 2:45
FIRE 7/27//21
Metcon (3 Rounds for reps)
Gymnastics Conditioning
3 Sets for Max Reps:
3 Sets for Max Reps:
Max strict press at 75/55# or 50% of 1RM)
Rest 1:00 between sets.
Rest 1:00 between sets.
3 Sets for Max Reps:
Push Ups
Rest 1:00 between sets.
Metcon (Time)
For time
21 KB Sumo DL High Pull (53/35)
200 Meter Run
21 Burpees
200 Meter Run
15 KB Sumo DL High Pull
200 Meter Run
15 Burpees
200 Meter Run
9 KB Sumo DL High Pull
200 Meter Run
9 Burpees
200 Meter Run
200 Meter Run
21 Burpees
200 Meter Run
15 KB Sumo DL High Pull
200 Meter Run
15 Burpees
200 Meter Run
9 KB Sumo DL High Pull
200 Meter Run
9 Burpees
200 Meter Run
FIRE 7/26/21
Metcon
12 min emom
Min 1: Empty Sled Push Down & Back
Min 2: 10 Banded Hip bridges + 10 Banded Knees out
Min 3: 200m or :45 Run
Min 2: 10 Banded Hip bridges + 10 Banded Knees out
Min 3: 200m or :45 Run
Metcon (AMRAP – Rounds and Reps)
20/15 min amrap
25/20 Cal Row
20 Wallballs
20 Alt Hang DB Snatch
20 Hanging Leg Raises or V Up sit ups
20 Wallballs
20 Alt Hang DB Snatch
20 Hanging Leg Raises or V Up sit ups
**Every break**
25 Double-unders or 50 Singles
5 Assisted Pull Ups or Ring Rows