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Leo Gym Workout Week 1/2/2021

Monday


A) E4MOM x 4 5 Es - OHS Variation (KB OH, DB Front Rack) 10 1 & 1/2 lunges (Front Rack) 6 Es Strict Press *Tin of beans/water bottle/lighter weight for OHS if required

B) 25 TC

50-40-30-20-10

Goblet Squats (1DB)

10-20-30-40-50

Down up + clean and Jerk (1DB)


Tuesday


A) EMOM x 5Rnds 30s KB Flutters

12 Sumo Deadlift + W/ high pull

12 KB Pulse Crunches 6 Es SA Bent Over Row (3s negative)


B) E2.5MOM x 4Rnds 12 V-Sits 12 Bird dogs


C) 14AMRAP 15 Deadlifts (DB & KB) 20 Sit Ups 25 KB swings 30 Mountain Climbers


Wednesday


A) E2MOM x 4 8-10 Floor Press (DB&KB / Neg on final rep)


B) Tabata - 30s ON/30 OFF- 4 Rnds Handstand Hold DU HR Press Ups Inverted shoulder taps


C) 9AMRAP 5 Pike Press ups/HSPU 10 Burpees 15 Push Press


Thursday


A) E4MOM x 4 10 Yates Row KB & DB (alternating weight per round) 8Es DB Squat Cleans


B) E3MOM x 4 L Lunge / R Lunge & Squat w/ 3s pause @ bottom C) 50-40-30-20-10 Sit Ups DB Hang Cleans Elevated, close stance air squats


Friday


A) E3MOM x 4

12 Romanian Deadlift (KB & DB) option for advanced - 1s pause, 1inch from floor each rep

20 Weighted glute bridges B) E2.5MOM x 4 6 Plyo press ups 6-8 Skull crushers


C) 5 RFT 21 Deadlifts 15 Press Ups 9 Burpees

Saturday


A) 18AMRAP - YGIG - 1m on / 1m off (start from where you left off)

10 Devils Press

20 Pistols

30 KB Swings

*E45s - Max DU


B) 12AMRAP (YGIG - 45on / 45 off).

6 Thrusters (both weights)

Max jumping lunges

C) 8AMRAP (30on / 30off)

4 Man Makers

Max Air Squats



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