December 30, 2017

STRENGTH 

Bench Press w resistance band
55%×12
65%×10 
75%×5 (2)
85%×2 (2)  

90%×1

DB Bicep Curls

3x12

Snatch Complex : Power Snatch + Hang Snatch
1st Set: Work at 70% of your 1RM Snatch for 1 x 1+2. Ex 1 PS + 2 Hang Snatch
2nd Set: Work at 65% of your 1RM Snatch for 1 x 1+3. 
3rd...

December 28, 2017

STRENGTH 


Deadlifts
50%×15
65%×10
75%×5 (2)
85%×3 (2)

METCON 

 

10 min AMRAP 

10 Weighted Step Ups

10 Push Ups 

Rest 5 

Buy In: 40 med ball sit ups or ghds 

9 - 15 - 21

Sumo Deadlift High Pull #95/65

Wall Balls #20/14

Buy Out: 40 med ball sit ups or ghds 

December 27, 2017


Strict Press

50%x10
60%x8
65%x6(2)
75%×5
80%×3

Then complete

40 Dips

METCON

7 min AMRAP 

35 Double Unders 

11 Thrusters 75/45

7 Box Jump Overs 

Rest 5

10 min AMRAP 

200m run

20 KB overhead lunges #35/20

10 KB Push Press 


 

December 25, 2017

FIREFIT 12 Days of Christmas WOD 

1 Ground to Overhead #155/105

2 Rope Climbs 

3 Burpees Over Bar 

4 T2B/K2E 

5 Push Ups or HSPU

6 Front Squats or Goblet Squats 

7 Pull Ups

8 KB Swings #70/45

9 Wall Balls #30/20

10 Deadlifts #175/115

11 Cal Row or Bike 

120 Double Unders 

December 23, 2017

METCON 

On the 11th day of Christmas Firefit gave to me... Row/Bike

22 MIN AMRAP 

1 Ground to Overhead #155/85

12 Burpees Over Bar 

3 Rope Climbs 

14 Wall Balls 

5 Strict Pull Ups 

16 T2B/K2E 

7 Back Squats #155/85

18 Push Ups 

9 KB Swings 

20 Cal Row or Bike 

11 Deadlifts #155/85

December 22, 2017

STRENGTH 

Pendlay Row

4x10 

60% of Power Clean

**12 -15 Dips between sets

METCON 

On the 10th day of Christmas Firefit gave to me... Deadlifts !!

For Time

90 Air Squats

10 Deadlifts #185/125

80 Push Ups 

10 Deadlifts 

70 Wall Balls #20/14

10 Deadlifts 

60 Med Ball Sit Ups 

10 Deadlif...

December 21, 2017

STRENGTH 

Bench Press

50%×15 +20 DB Curls

65%×10 +16 DB Curls

75%×6 (2) +12 DB Curls

85%×3 (2) + Max DB Curls

METCON 

On the 9th day of Christmas Firefit gave to me .... 🎁Wall Balls 🏐⚽⚾

9 min AMRAP 

4, 8, 12....

Wall Balls #30/20

Push Ups

T2B 

7 min AMRAP 

3, 6, 9...

KB swings #55/...

December 20, 2017

STRENGTH 

Deadlifts 

50%×15
65%×10
75%×5 (2)
85%×3 (2)

90%x1

Single Leg Romanian Deadlifts 

4x10 each leg with KB

METCON 

On the 8th day of Christmas Firefit gave to me....Kettlebell Swings

8 min AMRAP 

4 Ground to Overhead #95/65

3 OHS

2 Burpees Over Bar 

1 Legless Rope Climb/ 2 Rop...

December 19, 2017

STRENGTH

7 min EMOM

1 Power Clean + 2 Strict Press + 2 Push Press + 1 Power/Split Jerk @ 70-80% of Strict Press 

METCON 

On The 7th day of Christmas Firefit gave to me....Pull Ups!!! 

21-15-9

Pull Ups

Push Ups 

Rest 2 minutes

15-12-9

T2B

Burpees

Front Squats#155/105

Rest 2 minutes

9...

December 18, 2017

STRENGTH 

12 minutes to Establish a 3 rep max Overhead Squat

**focus on form! 


METCON 

On the 6th day of Christmas Firefit gave to me.... 🎁Squats🍑

You will see different variations of squats


40 Back Squats 95/65
30 Push Ups
20 T2B/K2E
10 Burpees
5 Rope Climbs
15 Ground to OH...

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