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
