Leo Gym Workout Week 13/7/20

Monday


A) EMOM x 5

1) 30 sec L-sit

2) 30 secs box HSPU

3) 20 wall balls

4) 30 DU


B) 5 RFT

25 KB Swings 24/16

50 DU


Tuesday


A) 3 RNDs

30 sec Ring Support Holds

6-10 strict dips

6 plyo press ups

6 down ups


B) E3MOM x 5

1) 400m Run

2) 3 Rnds

5 Burpees

10 Press ups

10 DB Snatch


Wednesday


A) 6 Sets

6 KB Squats Cleans (2xKB)


B) 4 RNDS for time

20 Pull Ups

30 KB Swings

40 Sit Ups

50 Air Squats

2 min Rest


Thursday


A) 3 sets 15 banded good mornings


4 Sets

15 KB DL

2 Full Lengths Farmer Carries


B) 12 AMRAP

20 DL

15 Box Jumps

10 DB Push Press


Friday


A)i) 5 RNDS

4 strict C2B

6 Kipping C2B


ii). 3 sets

16 DB Lunges (1 OH, 1FR (8 Es))


B) WOD

6 min AMRAP

5 Pull Ups

10 Wall Balls


2 mins Rest


6 AMRAP

10 DB Squats

10 Burpee over DB


Saturday


A) 100 Plank Rotations


B) In Pairs

4 x 400m Relay

200 KB Swings

200 press Ups

4 x 400m Relay

100 KB Swings

100 Press Ups




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