Leo Gym Workout Week 9/9/19

Monday

A) On a rolling clock 0:00-15:00 5 RM Front Squat 15:00-25:00 BB complex 1 Squat Clean 1 Hang Squat Clean 1 Front Squat


B) 13 AMRAP 10 Cal Row 10 Wall Balls increase reps by 5 each round


Tuesday


A) E1.5MOM x 8 8 strict press


B) 25min TC 1 mile run 60 KB Swings 1K Row 30 strict HSPU 1K Ski


Wednesday


A) EMOM x 3 1) 10 Kip Swings 2) 5 muscle Ups off a box 3) 30 secs DU 4) 10 Straight ArmPVC Pull down in hollow 5) 3 BMU 6) 5 Thrusters


B) For Time (14min TC) A) 3 Rounds 12 Thrusters 43/35 50 DU

4 mins rest

B) 3 Rounds 12 thrusters 8 BMU


Thursday


A)i) Over-Unders Round a box 5 x 3


ii) DB Snatch technique


B) Open 17.1

10 DB Snatches 22.5/15 15 Burpee BJO 20 DB Snatches 22.5/15 15 Burpee BJO 30 DB Snatches 22.5/15 15 Burpee BJO 40 DB Snatches 22.5/15 15 Burpee BJO 50 DB Snatches 22.5/15 15 Burpee BJO


Friday


A)i) In Pairs 2 Rounds 20 med ball Russian twist throw left/right 20 med ball throw sit up 20 med ball Russian twist throw right/left 1:30 rest


ii) Tempo Deadlifts 5 x 5 3-0-1-1


B) 21-15-9 Cal Row Ring Dips Press Ups


Saturday


In teams of 4


A) 6mins

1RM Clean


1min Rest


B) FOR TIME: (18TC) 100 Snatch 50/35 100 C2B 75 Snatch 75 C2B 50 Snatch 50 C2B





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