Leo Gym Fire Workout 14/12/20

Monday


A) 18 mins

3 Rounds (after 1 warm-up set)

15 Deadlifts

12 Cleans

9 Front Squats

6 STOH


B) 14 min AMRAP

20 Sit Ups

1 clean 80/55


cleans increase by 1 rep each round


Tuesday


A) 50 Burpees 75 Press Ups

100 air squats

75 Cal Row

25 TTB

30 2 x DB lunge (1 OH) 22.5/15

25 TTB

75 Cal Row

100 Air Squats

75 press Ups


Wednesday


A) 5 x 8-12 Push Press

30 sec HS hold between sets


B) 20EMOM

1) 15 KB Swings 24/16

2) 15 box jumps

3) 15 wall balls 9/6

4) 12/9 cal Ski

5) 15 burpees


Thursday


A) Back Squats

5 x 12


B) 800m Run

21 pull Ups

21 DB Squats 22.5/15

400m Run

15 Pull Ups

15 DB Squats

800m Run

9 Pull Ups

9 DB Squats 22.5/15


Friday


A) 8 x 10

Deadlifts


B) E1.5MOM x 5

1) 20/15 cal Row

max KB Swings 24/16


2) rest


Saturday


A) 12EMOM

1) 3 weighted Pull Ups

2) 30 sec L-sit

3) 10 Ring Dips

4) 15 hollow rocks


B) In Pairs 25 AMRAP

50/40 Cal Row

50 Wall Balls

50 Box Jump Overs

50 Pull Ups

50 Clean ans Jerks 50/35

50 TTB




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