• welcome7131

Leo Gym Marlow Workout Week 15/3/21

Monday


A) 20EMOM

1) 10 Bulgarian Splt Squats (Left)

2) 30s Hand to Elbow Plank

3) 10 Bulgarian Splt Squats (Right)

4) 20 Long Lever Deadbugs


B) Max DB+KB Squats - 3mins C) 10-20-30-40-30-20-10 DB Cleans DB Lateral Jump Overs *E1.5MOM 30 DU


Tuesday


A) 5E4MOM

5/5 SA DB Arnold Press 8 KB Kneeling Skull Crushers

10 HR Press Ups


B) 3 x 40s ON / 20s OFF HS Hold Shoulder Taps C) 9AMRAP 5 Burpees 10 Dips

15 Push Press (1DB) Wednesday A) 40AMRAP - 4 Rounds (Rnd 1 = 4AMRAP, Rnd 2 = 3AMRAP, Rnd 3 = 2AMRAP & Rnd 4 = 1AMRAP) 4AMRAP - 4, 8, 12 Reps... DB Snatch

DB Facing Burpee 4AMRAP - 4, 8, 12 Reps... Mountain Climbers (1 rep = both legs) OH DB Lunge

4AMRAP - 2, 4, 6 Reps... DB Hang Clean Weighted Down Ups 4AMRAP - 10, 20, 30 Reps... Air Squats DU Thursday A) 20EMOM

1) 10 Crush grip RDL

2) 5/5 Half kneeling DB Row

3) 20 Bird Dog

4) 5/5 SA DB/KB Deficit RDL B) 3 x E2MOM

10 Pendelay rows 10 Hamstring curls C) 3RFT 10/10 KB Hang Cleans 20/20 Mountain Climbers 20 DL Friday A) 6 x E2MOM 10 SA DB/KB Floor Press + 1 TGU

*1 Rnd = one side B) 3 x 30s ON / 30s OFF Plank Rotations

Clusters Plank rotations KB Swings C) 6 x 1AMRAP / 1:30OFF 4 Power Clean into Reverse Lunge 6 Push Jerk 8 Lateral BoDB

*Sprint Intensity

121 views0 comments

Recent Posts

See All