Metcon

4 Rounds

• :40 sec work/:20 sec rest
1. Row
2. DB Thruster
3. Ring Row
4. KB Swing
5. V-up

Niko C.
Fireman 

Arms #77

Arms

• Rower Curl
• 250m
• Standing DB Curl
• 4 sets: 12, 10, 8, 6 reps/arm
• Banded EZ Curl
• 4 sets x 10 reps
• Banded Skull Crusher
• 4 sets x 10 reps
• Single-arm Overhead Tri Ext.
• 4 sets x 12 reps/arm
• Weighted Tri Push-up
• 50 total

Niko C.
Fireman

Chest #77

Chest

• Divebomber Push-up
• 40 total
• Decline Bench
• 5 sets: 12, 10, 8, 6, 4 reps
• Banded Bench
• 4 sets x 10 reps
• Wide DB Press
• 4 sets x 12 reps
• Forced Rep Push-up
• 3 rounds
• Perform until failure, then have partner assist with 5 more reps.

Niko C.
Fireman

Legs/Core

5 Rounds

• Back Squat 225# x 5
• GHD Sit-up x 10
• Floors on Stair Climber x 15
• Sit-up x 20

Niko C.
Fireman

Shoulders

Shoulders

• Handstand Push-up
• 5 sets x 10 reps
• If no HSPU: Floor seated DB press.
• Seated Barbell Press
• 5 sets: 12, 10, 8, 6, 4 reps
• Cable Front Raise
• 3 sets x 15 reps
• Barbell High Pull
• 3 sets x 15 reps
• DB Shrug
• 3 sets x 20 reps

Niko C.
Fireman

Arms #76

Arms

• Dip
• 10, 9, 8, 7, 6...1 reps
• Keep rest to minimum.
• Barbell Skull Crusher + Tri Press
• 4 sets: 16+16, 14+14, 12+12, 10+10 reps
• DB Kickback
• 4 sets x 10 reps
• Seated DB Dropset
• 4 sets: 10+10 reps
• Perform 10 reps, drop weight 33-50% and do 10 more.
• Barbell Curl 21's
• 3 rounds
• Chin-up
• 10, 9, 8, 7, 6...1 reps
• Keep rest to minimum.

Niko C.
Fireman 

Chest #76

Chest

• Hand-release Push-up
• Regular x 15 reps
• Wide x 15 reps
• Narrow x 15 reps
• Bench Pause
• 5 sets x 5 reps
• Pause for 2 count at bottom of rep.
• Decline
• 4 sets x 10 reps
• Incline DB Press
• 4 sets x 12 reps
• Hand-release Push-up
• Narrow x 15 reps
• Wide x 15 reps
• Regular x 15 reps

Niko C.
Fireman 

Metcon

Partner Workout

• 5 Rounds
• GHD Sit-up x 10 reps
• DB Renegade Row (30#) x 10 reps
• DB Thruster (30#) x 10 reps

*Partner 1 rows while partner 2 completes a round, then switch. Try to reach 4k on the rower.

Niko C.
Fireman

Arms #75

Arms

• Curl 21's
• 3 rounds
• Rope Hammer Curl
• 4 sets x 10 reps
• Seated DB Curl
• 3 sets x 12 reps/arm
• Overhead Rope Ext. + Straight Bar Tri Ext. Superset
• 3 sets: 12 + 12
• Skull Crusher + Reverse-Grip Superset
• 3 sets: 10 + 10
• Dip + Tri Push-up Superset
• 3 sets: 8 + 8

Niko C.
Fireman

Chest #75

Chest

• Deficit Push-up
• 3 sets x 15 reps
• Bench
• 5 sets: 10, 8, 6, 4, 2 reps
• DB Decline 
• 3 sets x 12 reps
• Cable Incline Flye
• 3 sets x 15 reps
• 50's
• 2 rounds
• Perform 50 reps of bench press with light weight. You can rest the bar on your chest if necessary, but no reracking until complete.

Niko C.
Fireman

Arms #74

Arms

• Flexed Arm Hold
• 4 x 30 sec
• Pull yourself into a chin-up stopping with arms at 90 degrees, hold that position for 30 seconds.
• Barbell Curl
• 5 sets: 10, 9, 8, 7, 6 reps
• Concentration Curl
• 4 sets x 8 reps/arm
• Weighted Tri Push-up
• 4 sets x 10 reps
• V-bar Tri Ext.
• 5 sets: 10, 9, 8, 7, 6 reps
• Cable Kickback Hold
• 4 sets x 8 reps/arm
• Hold at full extension for 2 count.

Niko C.
Fireman

Chest #74

Chest

• Ring Push-up
• 3 sets x 10 reps
• Decline Bench
• 6 sets: 10, 5, 3, 3, 5, 10
• Unstable Bench
• 3 sets x 12 reps
• Hang KB/DBs from bar with bands.
• DB Flye
• 3 sets x 15 reps
• 3-Position Push-up
• 2 Rounds
• Perform push-ups to failure with feet elevated on bench, move feet to floor and perform regular P.U. til failure, move hands to bench and perform to failure.

Niko C.
Fireman

Back #71

Back

• Pull-up
• 10 sets: 10, 9, 8...1 resting as needed
• Corner Row
• 5 sets: 16, 14, 12, 10, 8 reps
• End of barbell in a corner, plates loaded on opposite side. Add weight each set.
• Seated Wide Row
• 4 sets x 12 reps
• Reverse Cable Flye
• 3 sets x 15 reps
• DB Shrug
• 3 sets x 20 reps

Niko C.
Fireman 

Full Body

4 Rounds for Time

• 500m Row
• 10 x Handstand Push-up*
• 15 x GHD Sit-up
• 20 x Back Squat #135

 *If no HSPU: Sub seated DB shoulder press (sitting on floor, legs extended)

Niko C.
Fireman

Arms #73

Arms

• Ring Dip
• 3 x 10
• Skull Crusher Banded + Unbanded
• 4 x 10+10
• Single Arm Cable Tricep Extension
• 3 x 15/arm
• Drag Curl
• 3 x 15
• EZ Curl Banded + Unbanded
• 4 x 8+8
• DB Concentration Curl
• 3 x 15/arm

Niko C.
Fireman

Chest #73

Chest

• Feet Elevated Push-up: 3x15

         - Hang rings 6" from ground and place feet in them. 

• Explosive Bench: 12,10,8,6,4

         - 2 count down, explode back up. 

• Incline DB Press: 4x10
• Band Flye: 4x12

         - Wrap band around stationary vertical object and step forward to get enough tension as necessary. 

• Burnout: 2 rounds

         - Use Smith rack if available. Load bar with 10's, perform 8-10 reps and drop a plate off each side. Do 4 sets of 8-10 reps. 

Niko C. 
Fireman

Core/Cardio

Partner Workout

• 8 rounds
• Partner A: 200m run
• Partner B: 5 x ManMaker (40# DBs), then sit-ups til partner returns
• Switch.

Niko C. 
Fireman 

Arms #72

Arms

• Rower Curl
• 250m
• Row 250m just curling the handle to your chest. Legs are stationary.
• Standing DB Curl
• 12, 10, 8, 6 reps/arm
• Banded EZ Curl
• 4 x 10 reps
• Banded Skull Crusher
• 4 x 10 reps
• Single-arm Overhead Cable Extension 
• 4 x 12 reps/arm
• Weighted Triceps Push-up
• 50 total

Niko C. 
Fireman 

Chest #72

Chest

• Divebomber Push-up
• 40 total
• Decline Bench
• 12, 10, 8, 6, 4 reps
• Banded Bench
• 4 x 12 reps
• Wide DB Press
• 4 x 12 reps
• Move dumbbells in an arc like you have a barrel on your chest.
• 50's
• 2 rounds
• 50 reps without racking the bar.

Niko C.
Fireman 

Arms #71

Arms

• Ring Dip
• 4 sets x 10 reps
• Banded Tricep Bench
• 4 sets x 15 reps
• Cable Kickback Negative
• 4 sets x 6 reps
• Perform kickback with cable pulley set low, pause at full extension and lower weight on a 5 count.
• Banded Barbell Curl
• 5 sets: 16, 14, 12, 10, 8 reps
• Loop band from barbell ends and stand on the middle. 
• Add weight as necessary.
• Dumbbell Concentration Curl
• 4 sets x 10 reps/arm
• Cable Curl Burnout
• 2 rounds
• 8 reps x 4 different weights.
• Perform with straight bar.

Niko C.
Fireman

Chest #71

Chest

•  Row/Bodyweight Bench Workout
• Complete for time:
• Row 500m + Bench 30 reps
• Row 1000m + Bench 20 reps
• Row 1500m + Bench 10 reps

• Ring Push-up
• 4 sets x 15 reps
• If you can't perform 15, do as many as possible for 4 sets.
• Wide Incline Bench, Rest/Pause
• 4 sets: 12, 10, 8, 6 reps
• Perform 12 reps of wide grip incline bench. Rack the bar and rest 20 seconds. Unrack the bar with normal grip and perform as many more as possible.
• Cable Flye
• 4 sets x 15 reps

Niko C.
Fireman

Back #70

Back

• Pull-up
• 5, 6, 7, 8, 9, 10 reps
• Rest as little as possible between rounds.
• Heavy Corner Row
• 5 sets: 12, 10, 10, 10, 8 reps
• Use close-grip attachment.
• Reclined Pulldown
• 4 sets x 12 reps
• Lean back slightly and complete reps pulling the straight bar to your chest.
• Speed Dumbbell Row
• 1 round: 14, 12, 10, 8, 6, 4, 2 reps/arm
• Choose one medium-to-heavy dumbbell (50-90#). Perform 14 rows with each arm, followed immediately by 12 on each arm, then 10, etc. 
• No rest between sets.
• Face-pull
• 4 sets x 12 reps

Niko C.
Fireman

Arms #70

Arms

• Partner Dip Pyramid
• 1 round
• Partner 1 completes: 1, 3, 5, 7, 9 dips while,
• Partner 2 completes: 2, 4, 6, 8, 10 dips. Then,
• Partner 1 completes 10, 8, 6, 4, 2 as Partner 2 does the odds.
• Incline Skull Crusher + Press
• 4 sets: 12+12, 10+10, 8+8, 6+6 reps
• With the bench set at an incline, perform 12 skull crushers followed immediately by 12 tricep presses with the same weight.
• KB Triceps Extension
• 4 sets x 10 reps/arm
• Perform single arm overhead extensions with a kettlebell (or dumbbell). 
• Partner Curl Pyramid
• 1 round
• Perform in the same manner as above.
• Partner 1 completes 1 rep, hands the bar to Partner 2 who completes 2 reps, who passes it back to Partner 1 for 3 reps, etc.
• Standing Dumbbell Curl
• 4 sets: 12, 10, 8, 6 reps/arm
• Curl 50's
• 2 rounds
• With only a barbell, complete 50 reps without setting the bar down until all reps are complete.

Niko C.
Fireman