Leo Gym Workout Week 18/1/2021

Monday A) E4MOM x 5

6 KB & DB Squat Clean

8 KB & DB Front Squat

10 KB & DB Reverse Lunge

B) 3 RFT (15TC)

20 KB Swings

10 Burpees 20 KB Hang Squat Cleans 10 Burpees 10 KB Snatch 10 Burpees Tuesday

A) 20EMOM

1) 5-8 HSPU

2) 12-16 Inverted Shoulder Taps

3) 30 sec OH Hold

4) 10 DB Strict press/Push Press

5) Rest

B) 3 Rounds

4 min AMRAP

20 KB & DB Deadlifts

20 KB & DB Push Press

20 Mountain Climbers

20 Sit Ups

Max Reps DU

2 mins Rest

Wednesday A) E3MOM

5 T-bar Rotations Es

8 Kick Through Es

B) 9 EMOM

1) 20-30 Press Up Pulses

2) 6-10 Plyo Press Ups C) Tabatta 20s on 10s rest

1) KB Swings

2) DB Hang Clean

3) Press Ups

4) DB Hang Snatch


Thursday

A) E2.5MOM x 6

8 Elevated Front Foot Lunges with tempo

1-2) 3-0-1-0

3-4) 1-0-1-3

5-6) 1-3-1-0 (pause at bottom)


B) 12 RFT

2 cleans

2 Reverse Lunges

2 Push Press

2 Squats

2 Thrusters

30 DU Friday A) E4MOM x 4

20 Deadlifts

8 SA Row Es (3 sec pause at top)

20 Weighted glute bridges B) E3MOM x 5

20 Burpess

20 DB Snatch

Saturday 1 min on/1min off Partners start where they left off the previous round and add rounds together at the end

10 DB OH Lunge

20 DB C&J

30 KB Swings

40 Sit Ups

40 DU


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