Leo Gym Workout Week 7/9/20

Monday


A) 4 x 5 weighted dips


B) Back Squats E3MOM

5 @ 60%

5 @ 65%

5 @ 70%

5 @ 75%

5+ @ 80%


C) For Time

2-4-6-8-10-8-6-4-2

Box Step Overs 22.5/15

Box Jumps

Ring Dips


Tuesday


A) 5 Rnds

Strict C2B/PU @ 60%

5 Kipping C2B/PU


B) 4 Rnds

8 Bent Over Row

6 Sigle Leg DL Es


C) 5 RFT

25 KB Swings 24/16

10 Pull-Ups

5 Toes-To-Bar

1 min Rest

Wednesday


A) Strict Press E3MOM

5 @ 60%

5 @ 65%

5 @ 70%

5 @ 75%

5+ @ 80%


B) 60 Hang Clean & Jerk50/35

*any break

10 Burpee Box Jump Overs


Thursday


A) DU/SU EMOM x 11 (minute 6 is a rest other 10 are working)

@15% Max in 5 Mins


B) 5 Rnds

5 DB Lunges Es

5 Step-downs Es C) E3MOM x 5

50 DU (or 1min)

16 DB Lunge (1 OH 1 FR) 22.5/15

Friday


A) EMOM x 10

35% Strict HSPU


B) 10 Mins Build to 2 TnG Power Cleans


C) For Time (16 TC)

750m Row Buy In


Then

5 Rnds

8 HSPU

10 Power Cleans 60/45


Then 750m Buy Out


Saturday


A) 4 x 10 Banded press Ups


B) Partners switch every 2 minutes to complete:

20 RFT

20 press ups

20 Hang Snatch 22.5/15

20 Squat Jumps




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