Leo Gym Fire Workout Week 12/10/20

Updated: Oct 12

Monday


A) 3 Rnds

3-5 strict TTB

5-8 Kipping


B) Deadlifts (16 Mins)

10-8-8-5-5-3-3-3


C) 4 Rnds 15TC

8 Hang Power Snatch 43/30

10 Burpee over Bar

10 TTB

Rest.1 Minute


Tuesday


A)i) Ring Dip Kipping Technique


ii) 3 Rnds

20% Strict

70% Kipping

6 Plyo Press Ups


B) Strict Press

5 @ 75%

5 @ 80%

3 @ 85%

3 @ 90%

1+ @ 95%


C) 2000m Row For Time

*E2MOM starting at 0:00

12 DB Push Press

10 Press ups


Wednesday


A) EMOM x 10

Kipping BMU/C2B/PU @ 25%/35%/35% B) 12 Mins

Build To a Heavy Complex

1 Power clean

1 Squat clean

1 Front Squat


C) 10 AMRAP

50 DU

8 C2B

15 Thrusters 43/30


Thursday


A)i) 3 x 60% max strict HSPU

ii) 3 x 80% max kipping


B) 3 WODS

6 mins work/2rest


1) 15 /12 Cal Ski Erg

5 HSPU


2) 20/15 Cal Row

8 Devils Press 22.5/15


3) 20 Mountain Climbers

10 DB Cleans 22.5/15

30 AB mat Sit Ups


Friday


A) E3.5MOM

Back Squat

5 @ 75%

5 @ 80%

3 @ 85%

3 @ 90%

1+ @ 95


B) Run 800m

Then

5 Rnds

30 Air Squats

15 Press Ups

10 Burpees

(Weights vest if you own one)


Saturday


A)i) 8 Mins

Build to a heavy 3 KB Snatch Es


ii) 8 Mins

Build to a heavy complex with 2 DB

3 DL

2 Hang Clean

1 Push Press


B) AMRAP (with a Partner) in 20 minutes

Buy-in: 5 Rounds (each)

Partner A: 20/15 calorie Row

Partner B: 30 Ab Mat Sit-Ups

* Switch after both partners finish


In the remaining time, AMRAP of:

Partner A: KB Swings (24/16)

Partner B: Hang Hold from a Pull-Up Bar

* Switch as needed






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