Leo Gym Marlow Workout 22/10/18


Monday


A) 5RM Front Squat


B) 4 Rounds Fot Time - 20min Time cap Row 350m 50 Air Squats 25 Press Ups 15 Pull Ups


Tuesday


A) 35min AMRAP

40 Double Unders

10 HP Cleans 60/40

15 box Jumps

2 Full Length Farmer Carries 32/24

5 Ring Dips


Wednesday


A) Core Circuit EMOM x 4 1) 18/12 Hollow Rocks 2) Prone Sky dive hold 3) 30s bar hang L-sit 4) 15/10 sit ups w KB 5) rest


B) 9 min Amrap 20 ab mat sit ups 5 HSPU 20 KB Swings 24/16

Thursday


A) Deadlift - add 5kg onto previous 1RM, then work to:

5 @ 65%

5 @ 75%

5+ @ 85%


B) Tabatta

1) Box jumps 2) Press Ups 3) Cal Row 4) KB Swings 24/16


Friday


A) Push Press 6 x 6


B) 5 Rounds For time 6 Bear Complex's 50/35 10 burpee bar jump overs

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