Leo Gym Marlow Workout Week 16/3/20

Monday


A) 4 x 2 Ring Muscle Ups Eccentrics (6 sec negatives)


B) Build to a heavy 5 OHS


C) In 10 Minutes 5 Rounds 20 Wall Balls 20 Box Jumps Tie Break, then... Max MU in remaining time


Tuesday


A) 4 x 5/5 Seated SA KB Press Alternating Arms each rep - 2 x KB


B) EMOM x 3 1) 20s 90/90 BU KB Hold 2) 4 wall walks 3) Med Balll Throw in lunge position 4) 30s 2 x DB OH Hold


C) E4MOM x 5 Rnds

350m ROW


Wednesday


A) 4 x 4 Snatch Grip Deadlifts @90-130% with 2 sec pause at the knee on the way up


B) 3 Rounds 50 Double Unders 10 Power Snatch 2 Mins Rest 2 Rounds 50 Double Unders 10 Power Snatch 2 Mins Rest 1 Round 50 Double Unders 10 Power Snatch


Thursday


A) EMOM x 4 Rnds (12mins)

1) 20s Kipping

2) 30s Hollow Hold (floor)

3) 30s Arch Hold (floor)


B) 4 x 8/8 Elevated Front Foot Lunges with 4 sec Pause at the top of each rep


C) 4 Rounds 400m Run 15 Pull Ups 6 Front Squats 80/55


Friday


A) EMOM x 4 Rnds (16. mins) 1) 30sec Ring Support 2) 30sec L-Sit 3) 30sec HS Hold 4) 20 alt leg V-sits


B) EMOM x 4 Rnds (8mins) 1 Turkish Get-Up odd) left even) right


C) 14 AMRAP 30 KB Swings 20 Burpee Box Jump Overs 10 HSPU




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