Leo Gym Fire Workout Week 14/9/20
Monday
A)i) EMOM x 4
1) 30s Handstand Holds
2) 3 x 3 second Negative HSPUs (deficit if possible)
3) 2-3 wall walks
ii) 3 Rnds
50% Strict HSPU
3-5 Kipping HSPU
10 wall balls (heavy)
B) E3MOM x 5
20 DB Clean 22.5/15
10 DB Push Press 22.5/15
10 Burpees
Tuesday
A) 3 Rnds
10 lateral plyometric jumps (Skater jumps)
10x Complex
left lateral jump
right lateral jump
box jump
B) Back Squat
3 @ 65%
3 @ 70%
3 @ 75%
3 @ 80%
3+ @ 85%
C) 3 RFT
15 Thrusters 43/30
10 Front Squats 43/30
400m Run
Wednesday
A)i) 10 Mins Kipping Focus
- Kip Swings
- Kipping Pull Ups (off box if not got pull-ups)
- Butterfly Pull-Ups
ii) E1.5MOM x 6
35-50 % max BMU
(aim for higher end and maintain for as long as possible)
iii) EMOM x 4
1) 30 sec L-sit
2) 20 Hollow Rocks
3) 20 Alt V-sit
B) 9 AMRAP
1,2,3,4,5…
Strict Pull-Ups
2,4,6,8,10...
Box Jumps
Thursday
A) Strict Press
3 @ 65%
3 @ 70%
3 @ 75%
3 @ 80%
3+ @ 85%
B) 3 Rounds
50% Strict Dips
50% Kipping Dips
8 Down Ups
6 Close Grip Press Ups
C) 2 mins on/2 mins off x 5
25ft HS Walk (bear crawl)
6 alt DB Snatch 30/22.5
Max DU
Friday
A) E2MOM (26 mins)
3 x 5 OHS @ 70%
5 x 3 Snatch Balance
3 x 2 Snatch
2 x 1 Snatch
B) 12 AMRAP
10 Power Snatch 43/30
10 TTB
500m Row
Saturday
A) In pairs - Chipper
Run 800m (together)
150 Dips
150 Burpees
200 KB DL 32/24
200 KB Swings (Russian) 32/24
400 DU
Run 800m (together)
