Leo Gym Test Week 31/8/20

Monday


A) 1RM Strict Press


B) In 3's

3 x 400m

(one team member has to be in a squat hold)

Then...

200 Pull Ups

(One team member has to have a KB OH)

200 synchro KB Swings

300 Synchro Air Squats

3 x 400m Run


Tuesday


A)i) Max Strict Dips


ii) Max Kipping Dips


iii) 5 sets @ 60% strict dips


B) 5 Mins Max DU


C) 3 Rounds E2MOM (12 mins)

1) AMRAP 8 Power Snatch (43/30, 30/20, 20/15)

12 Burpee Bar Jump Over

2) Rest


Wednesday


A) 1 RM Back Squat


B)i) Max strict Chest-to-Bar/Pull Ups


ii).Max kipping Muscle Ups/Chest-to-Bar/Pull Ups


C) For Time 500m Row


Thursday


A)i) 4 sets

25 (weighted) Coffin Sit-Ups

10 banded lateral plank walks Es

8 KB Wood Chops


ii) 3 sets

45 secs Hollow Hold

15 V-sits


B) 20 AMRAP

350m Row

10 box Jumps

15 press Ups

20 Sit Ups


Friday


A)i) Max Strict HSPU


ii) Max Kipping HSPU


B) 5RM OHS


C) Fran

21-15-9

Thrusters 43/30, 30/20, 20/15

Pull-Ups/Green Band/Black Band


Saturday


A) 3 RM Deadlifts


B) 3 AMRAPs, 8 mins on/3 mins off


1):

Assault bike 15 cals

20 KB swings (24/16)

10 BJO (24/20)


2):

Row 15 cals

30 DU /60 SU

20 Single DB Hang clean and jerk


3):

Ski 15 cals

5 Double KB hang snatch

15 KB Sumo DLHP




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