Leo Gym Workout week 4/11/19 CrossFit Marlow

MONDAY


A) E1.5MOM x 5

1) 3 MU / 10 kipping pull ups (butterfly, kipping, box)

2) 10 paralette tuck through

3) 20 V-sits

4) 12 dips


B) 3 Rounds

20 Pull Ups

20 press ups

20 KB Swings 24/16


TUESDAY


A) 5x5 Bulgarian Split Squats ES

4 x 3 Thrusters


B) 14min AMRAP

2 full lengths Lunges (no weight)

300 m Row

2 full length OH DB Carry

200m Row

2 Full Lengths DB Farmer carries

100m Row


WEDNESDAY


A) E2.5MOM x 3 Max TTB

E2.5MOM max strict HSPU into max kipping


ii) E2MOM

8 DB Strict Press


B) 5 x E2MOM

10 DB push Press

10 Burpees

7 TTB


THURSDAY


A) 4 Rnds

2 Skin The Cats

8-10 DB Row

8-10 DB Bench

8-10 DB Curls


B) 5 Rounds

10 Box step Ups 25/17.5

12 DB Cleans 17.5/12.5

14 burpees


FRIDAY


A) EMOM x 4

1) 30secs HS Hold

2) 3 wall walks


EMOM x 4

1) 14 shoulder taps off box

2) 8 pike push ups


B) EMOM x 5

1) 15/10 Wallballs

2) 15/10 cal row

3) 5 strict HSPU

4) 12 DB Lunges

5) 16 ab mat sit ups




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