December 23, 2019

WARM UP

Barbell Complex x 2-3 sets:
Romanian Deadlifts x 3
Bent-Over Row x 3
Muscle Cleans x 3
Thrusters x 3
Back Rack Alternating Reverse Lunges x 6
Rest as needed. 

Then....

FIREFIT 12 DAYS OF CHRISTMAS WOD

1 BEAR Complex #95/65

2 Rope Climbs

3 Burpees Over the Bar

4 T2B / K2E 

50...

December 20, 2019

STRENGTH 


EVERY 1:00x 7 SETS*
3 Back Squats

*Start at a moderate-heavy weight a build to a 3RM.

METCON


TRIPLE AMRAP
AMRAP x 5 MINUTES
12 Slam Balls (20/10)
12 Wall Balls (20/14)

-Rest 1:00-

AMRAP x 4 MINUTES
10 Slam Balls
10 Wall Balls

-Rest 1:00-

AMRAP x 3 MINUTES
8 Slam Balls
8 Wall...

December 19, 2019

STRENGTH

3 sets

15 Barbell Bicep Curls

15 Dips (Bar dips or Box dips)

8/8 Single Arm DB Upright Row

METCON


2 Rounds
3:00 Stations
No Rest b/t Stations
1:00 Rest b/t Rounds

STATION 1
200m Row
then...
Max Weighted Sit Ups or GHD Sit Ups 

STATION 2
100ft Sled Drag
then...
Max Heavy DBall...

December 18, 2019

Strength/Skill

STRENGTH 

EMOM x 8 MINUTES
MIN 1 -- 5-8 DB Renegade Rows*
MIN 2 -- :20 Hollow Hold / :20 Hollow Bar Hang

*1 Rep = Push-up + Row L + Row R




METCON


4 ROUNDS FOR TIME
15 Deadlifts (135/95)
15 Toes 2 Bar
100 ft Sled Push

December 17, 2019

STRENGTH


ON A 10 MINUTES RUNNING CLOCK...
Build to a moderate-heavy 3-Rep Hang Power Clean

METCON


AMRAP x 9 MINUTES
2-4-6-8...and so on
Hang Power Clean (115/75)
Box Jumps (24/20) 

REST 2 min

AMRAP X 9 MINUTES

2-4-6-8...

Push Press (115/75)**

Lateral Jumps over Bar 

Don’t drop weig...

December 16, 2019

STRENGTH 


EXTENDED WARM-UP
3 SETS
3-5 TNG Power Snatch*

*Building in weight each set but must be performed unbroken. Goal is to practice cycling the barbell.

METCON


FOR TIME
20-16-10
Power Snatch (95/65)|(65/45)
Back Rack Forward Lunge

-Rest 3:00-

16-12-8
Power Snatch (115/75)|(75...

December 14, 2019

METCON 

Teams of 2 

1200m Row *

100 Back Squats #135/95 (floor)

200 Push Ups *

300 Abmat Sit Ups *

1200m Run (together)

* Split However 

December 13, 2019

STRENGTH 

On the Minute x 7
5 Strict Press@65-75%

METCON


30-20-10:
Single DB Hang Clean n Press
Pull Ups
... Directly Into:
10-20-30:
Alternating Dumbbell Snatches (50/35)
Wallballs (20/14)


Midline
Accumulate Totals:
3:00 D-Ball Hold
2:00 Hollow Hold
1:00 Ring Dip Support 

December 12, 2019

WARM UP

Two Sets:
Banded Good Mornings x 20 reps
Bird Dogs x 20 reps
Burpees x 5


STRENGTH 

Every 2 minutes, for 10 minutes (5 sets):
Deadlift x 3 reps @ 75-85%

METCON


Every 6 minutes, for 18 minutes (3 sets) for times:

15 Dumbbell Burpee Box Step-Overs  

20/15 Cal Bike

200ft Sled...

December 11, 2019

STRENGTH 


3 Sets:
7 x Single Arm Dumbbell Bench Press (Each Side)
200' Single Arm Overhead Carry (Change Every 50')


METCON


AMRAP 15:
60 Double Unders
30 DB Lunges 
10 Thrusters (95/65)


EXTRA:
4 Giant Sets:
16 Weighted Sit-ups
12 Romanian Deadlifts
8 Pausing Barbell Rows
Rest 2 Minut...

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