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)