Leo Gym Fire Workout Week 5/10/20

Monday


A) EMOM x 20

1) 30s HS Hold with slow neg HSPU to dismount

2) 5 strict TTB

3) 14 inverted Shoulder Taps

4) 20% max strict HSPU into 20% max kipping

5) 10 ab roll/slide outs


B) 20 AMRAP

400m Run

12TTB

12 HSPU


Tuesday


A) 3 Rnds

35% Strict Dips

35% Kipping Dips

10 Tricep Pull Downs

5 down Ups


B) Back Squat

3 @ 70%

3 @ 75%

3 @ 80%

3 @ 85%

3+ @ 90% C) For Time

30s on/30s off

50 DBSquats 22.5/15

50 Burpees over DB

50 DB Snatches 22.5/15

50 Cal Row


Wednesday


A) E2.5MOM x 5

75% Strict C2B/Pull Ups B) 6 Rounds

E1.5MOM

@25% Max DU in 5 Mins (aim for 30 secs rest)


C) 10-8-6-4-2-

Strict Pull Ups

20-16-12-8-4

KB Swings 24/16

*30 DU between sets


Thursday


A) E2MOM x 5

200m Row @ 4 secs less than 500m Split


B) Strict Press

3 @ 70%

3 @ 75%

3 @ 80%

3 @ 85%

3+ @ 90%


C) 2 mins on/ 2 mins off x 4

5 deadlifts 60/40

4 Hang Cleans

3 Front Squats

2 Push Press


Friday


A)i) E2MOM (24 mins)

3 x 5 Snatch Grip DL

3 x 5 Snatch Grip High Pull

3 x 5 OHS

3 x 5 Snatch Balance


ii) Every 45 secs x 12

1 Snatch


B) 6 AMRAP

10 Burpee over bar

10 OHS 43/30


Saturday


A)i) 8 mins

3 x max Press Ups


ii) 8 mins

4 x 8 DB Seated Strict Press


B) 20 mins

In 3's

Synchro (2 work in sync for every rep)

150 Press Ups (300 total)

200 KB Swings (400 total)

200 Sit Ups (400 total) Then in remaining Time

Row For Cals




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