Leo Gym Fire Workout Week 21/9/20

Monday


A)i) 5 x 3 Weighted strict C2Bs/Pull Ups


ii) 3 x 3 Strict C2B/Pull Ups with Tempo 3-0-1-1


B) Every 45 secs x 16

1 (Squat) Clean

*same weight should be used throughout with focus on consistently good reps


C) 5 RFT

25/20 Cal Row

10 Strict Pull Ups

5 Front Squats 60/40


Tuesday


A) Strict Press

5 @ 70%

5 @ 75%

3 @ 80%

3 @ 85%

1+ @ 90%


B) 6 Mins

HS Walks


C) 20 AMRAP

300m Row

8 Burpee over Rower

6 KB C&J Es 24/16


Wednesday


A) 3-6 Strict TTB

3-6 kipping TTB

10 Cal Ski


B) Back Squat

5 @ 70%

5 @ 75%

3 @ 80%

3 @ 85%

1+ @ 90%


C) 10 AMRAP

5 TTB

10 Pistol Squats

15 Press Ups


Thursday


A)i) HSPU Kipping Technique


ii) 3 Rnds

35% strict HSPU

35% Kipping HSPU

8 DB seated press


B) E1.5MOM x 8

2 Split Jerk


C) For Time:

250 DU

100 Ab mat sit-ups

30 HSPU


Friday


A) E1.5MOM x10

100m @ 4 secs less than 500m split time (maintain consistency throughout)


B) E2.5MOM x 6

5 Deadlifts C) 100 Box Jumps For Time

*E2MOM starting at 0:00

15 KB Swings 24/16


Saturday


A) 30 % Strict C2B/Pull Ups

4-8 Kipping C2B/ Pull Ups

10 DB Bent Over Row

8 DB Curls


B) In Pairs 4 mins on/ 2 mins rest


1) AMRAP 200m Run Relay


2) AMRAP

10 cal Assault Bike

10 DB Cleans 25/17.5

10 Press Ups


3) AMRAP

200m Row

8 Pull Ups

15 Air squats


4) AMRAP

10 Cal Ski Erg

10 DB Squats 22.5/15

10 DB Push Press




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