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Leo Gym Marlow Workout Week 8/3/21

Monday


A) 20EMOM

1) 15 Back Extension

2) 10 See Saw Row

3) 30 sec Prone Sky diver hold

4) 10 laying straight arm KB Pull Over


B) 5E3MOM

20 Burpees

9/9 DB Hang Clean & Press


Tuesday


A) 5E4MOM

10 Squats (both weights)

5/5 OH Split Squat

5/5 Pistol Squat


B) 12 AMRAP

6 DB Man Makers

20 DB Lunges

50 DU

Wednesday


A) E4MOM x 4

30-45sec Hollow Hold

20 seated leg lifts

20 Coffin sit ups

If time, V-sits Up to 2:30


B) 5RFT

40 Sit Ups

30 KB Swings

20 Press Ups

10 Burpees

1 min Rest


Thursday


A) 20 EMOM

1) 5/5 Z-press

2) 30sec OH Hold

3 & 4) 20 Shoulder Taps

10 KB Upright Row


B) 14 AMRAP

20/20 DB Hang Clean

15/15 DB Press

10/10 DB Thrusters

*E2MOM

30 Sit Ups


Friday


A) 7 Rnds 20s on/10s rest

1) SL Deadlifts (left)

2) KB Swings

3) SL Deadlifts (right)

4) SL Glute Bridge hold (left)

5) SL Glute bridge right B) 20 AMRAP 4 x 3 min Work/2 mins Rest

KB Complex

5 SA Deadlifts

4 KB Cleans

3 SA KB Swing

2 Hang Snatch

1 Strict Press

(1 Rnd = left & right side) Saturday


A) Partner WOD

Chipper

100 Snatches (10’s)

200 DB Lunges (20s)

100 DU (25s)

200 Hang Clean & Jerks (20s)

100 DB Thrusters (10s)

100 DU (25s)

100 Press Ups (5s)

200 Air Squats (20s)

100 DU (25s)





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