Leo Gym Fire Workout Week 26/10/20

Monday

A) 8 mins Build to a heavy 3 C2B/PU

then Every 45 secs x 10

1 strict with same weight B) E1.5MOM x 8

2 jerk dips

1 jerk

C) For Time (10 Min TC)

1000m Row

10 STOH 50/35

10 Burpee Over Bar

10 STOH

10 Burpeeover Bar

10 STOH

10 Burpee Over Bar

12 BMU

Tuesday

A) EMOM x 3

1) Ring Support Hold

2) 15 Press Ups (or 30 secs)

3) 3 dips with 5 secs pause at bottom

4) 20 Shoulder Taps (in plank)

B) E2.5MOM x 6

8-12 Back Squats @65-75%

C) 5 RFT

25 Wall Balls 9/6 15 Ab Mat Sit Ups

10 Ring Dips

Wednesday

A) 5 x 3 CMJ @50% BW (25% DB each hand)

B) 15 AMRAP

300m Row

10 Hang Cleans 50/35

40 DU

5mins Rest

15 AMRAP

300m Row

20 Box Jumps 24/20

20 KB Swings 24/16

Thursday

A) 3 Rnds

E1.5MOM

1) 25ft HS Walk/2 round the worlds

2) 20 inverted Shoulder Taps

B) E2.5MOM

6 x 8-12 @65-75% Strict press

C) For Time

800m Run

15 HSPU

10 Devils Press

400m Run

10 HSPU

10 Devils Press

200m Run

5 HSPU

10 Devils Press

Friday

A) 3 Rnds

5-8 TTB

5-10 slider hollow pike

10 slider pass throughs

B) Front Squats (15 mins)

Build to a heavy 3 reps tempo 1-3-1-0

then a further 2 x 3 with no tempo

C) For Time 25 TTB

40 Press Ups

50 DB Step Ups (1 x DB) 22.5/15

40 Press Ups

25 TTB

Saturday

A) 15 Mins

Build to a heavy 5 Deadlifts

B) Humans Vs Zombies solos

(zombies start 3 minutes behind humans and must try to chase them down)

Run 800m

50 DU

50 Alt DB Snatch

30 Pull Ups

50 KB Swings

400m Run