Leo Gym Workout Week 17/8/20

Monday


A)i) 4 Rnds

30 sec ring support hold

3-6 Strict Dips

5 Kipping dips


ii) 4 x 5 strict TTB


B) 16 Amrap

300m Row

8 TTB

20 KB Swings 24/16

12 Dips


Tuesday


A) Build to a heavy 3 Front Squats (3 sec Pause at bottom)

Then Max Reps without Tempo B) 10-1

Front Squats 50/35

Burpee Over Bar


Wednesday


A) Strict Press

10-8-8-5-3-3-3

max push press at same weight


B) E2MOM x 10

1) 10 Hang Cleans

10 DB Push Press

max Cal Assault Bike

2) Rest

3)10 Hang Cleans

10 DB Push Press

max DU

4) Rest

5)…max Cal Row

6) Rest

7) … max DU

8) rest

9)… max Cal Ski

10) Rest Thursday


A) EMOM x 4

1) 3-5 strictChest to bars

2) 30 secs L-sit

3) 15 V-sits

4) 30 secs kip swings

5) 20 Hollow rocks


B) 4 RFT

20 KB DL 32/24

20 burpee box Jumps 24/20

20 Pull Ups


Friday


A)i) 5 x 5 Bulgarian Split Squats Es

ii) 4 x 5 HSPU


B) 800m Run Buy-In

4 Rnds

10 Box Step Ups 22.5/15

8 HSPU

6 Man Makers

800m Run Buy-out


Saturday


A) E2MOM x 7

5 Deadlifts


B) CHIPPER

2000m Row

80 Deadlifts 100/70

300 DU

200 Ab mat sit Ups

1000m Row

40 Deadlifts

150 DU

100 Ab Mat Sit Ups




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