Leo Gym Fire Workout Week 28/9/20

Monday A) 3 Rnds

30 sec Ring Support Hold (hollow)

straight into...

max tempo ring dips 3-0-1-0


B) Back Squat

5 @ 65%

5 @ 70%

5 @ 75%

5 @ 80%

5+ @ 85% C) Fight Gone Bad EMOM

3 Rounds for Total Reps

1) Wall Balls 9/6

2) Sumo Deadlift High Pull 34/25

3) Box Jumps @ 20

4) Push Press 34/25

5) Cal Rows

6) Rest


Tuesday


A) BMU/C2B/PU

E1.5MOM x 10

@ 30%/50%/ 50%


B) 4 Rnds

45 secs Hollow Hold

10 Hollow Rocks

10 V-sits


C) E1.5MOM x 5

1) 12/9 Cal Row

12 Press Ups

Max BMU/C2B/PU

2)Rest


Wednesday


A) 50 ft banded seal walks

16 banded upper bodystep-ups


B) Strict Press

5 @ 65%

5 @ 70%

5 @ 75%

5 @ 80%

5+ @ 85%


C) 3 RFT

Run 800m

20 Box Jumps 24/20

20 Hang Cleans 50/35


Thursday


A) 8 Mins Seated box jumps for height B)i) E2.5MOM x 4

5 Front Squat with a 3 sec pause


ii) EMOM x 12

2 Squat cleans


C) 8 AMRAP

8 Burpee Over KB

12 KB Hang Snatch (6Es)

16 OH KB Reverse (6Es)


Friday


A) 8 Rnds

5 Bench Press

30 sec OH Earthquake bar hold


B) E3MOM x 5

300m Row


Saturday


A) E3MOM x 5

10 Deadlifts B) 25 AMRAP

400m Med Ball Run

30 Med Ball Box Step Overs

50 Wall Balls

30 Med Ball Sit Ups




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