Leo Gym De-load Week 19/10/20

Monday


A) 10-9-8-7-6... (20 mins) Bench Press

Dips


B) 2 Rnds

40s on/20s Rest

1) KB Swings 16/12

2) Row cals

3) Plate GTOH

4) Press Ups

5) DB Hang C& J 15/10

6) Ski cals

7) Russian Twists

8) KB Goblet Squats 16/12

9) Assault Bike Cals

10) Rest


Tuesday


A) E4MOM x 5

30sec hanging L-sit

20 V-sits

1 min plank


B) 8 mins

Handstand Practice - holds/walks


C) 7 AMRAP

4 HSPU

5 TTB

6 Burpee Box Jumps 24/20

30 DU


Wednesday


A) EMOM x 20

5-3 Pull Ups


B) 12 EMOM Turkish Get-Ups

odd) 1 rep left

even) 1 rep right


C) 8 AMRAP

For Quality

5 Strict Pull Ups

5 Box Jumps 30/24

5 Front Squats 50/35


Thursday


A) 3 Rnds

6 DB Bent Over row 3 sec pause at chest

30secs DB FR squats hold

1 min Rest


B) Back Squats

6 x 10 @ ~50%


C) EMOM x 3

1) 12/9 Cal Row

2) 15/12/9 Wall Balls

3) 20/15/10 Press Ups

4) 18/14/10 Lunges

5) 25/20/15 Ab mat Sit Ups


Friday


A) Strict Press

6 x 10 @ 50-65%


3 x 5 earthquake bar Strict Press B) 20 AMRAP

500m Row @24s/m

2 full Lengths Farmer Carries

10 KB Deadlifts


Saturday


A) 3 Rnds (18 minutes)

10 Bulgarian Split Squats Es

10 DB Lunges (5Es)

10 DBSquats

20 lunges (10Es)

20 Air Squats


B) Partner 20 AMRAP

Partner A completes a whole round before B begins

10 Burpees

10 Press Ups

10 Air Squats




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