PUSH PULL PUMP
A:
Warm Up
2:00 Cardio Choice
3 SETS
:30 Single DB Strict Press
:30 Goblet Squats
:30 Lying Leg Raises
:30 Mountain Climbers
B: Metcon (Weight)
Push x Pull Strength
EMOM x 8 MINUTES
MIN 1 - 20 Double DB Push Press (Barbell Push Press)
MIN 2 - 20 Push Ups

Rest 1:00

EMOM x 8 MINUTES
MIN 1 - 20 DB Snatches (Barbell Snatches)
MIN 2 - 20 DB Renegade Row (Barbell Bent Over Row)
Weight Option
Men: 12.5 - 22.5 KG, Women: 5 - 12.5 KG
Barbell Option
Men: 95 LB, Women: 55 LB
C: Metcon (Weight)
4 SETS FOR MAX REPS
1:00 Single DB Overhead Reverse Lunges
Rest :30
1:00 DB Alt. Hang Power Clean
Rest :30
1:00 Hollow Flutter Kicks

Rest 1:00 b/t Sets

Note: comfortably using 7.5kg. Will use this weight until body get used to 4x wod a week

22/6/2022 Wednesday

Deadlift day

Warm up 5 mins
Run 600m
10x Reverse burpees
10x Ring row

Deadlift
2x5 115lbs
5x5 135lbs
2x5 140lbs (added small playe 1.25kg each)

Metcon 10mins
6x 23.5kg thruster
6x burpees over bar



..I went to gym and forgot to put notes here 🥲
My target is to just keep showing up at the gym door

FULL BODY PUMP
A:
Warm Up
AMRAP x 5 minutes
10 Up Down
10 12kg KB Swings
10 Air Squats

B: Metcon (Time)
6 SETS
250m Row/500m Bike or 0.3mile Airbike
10 12kg American Swing 24/16 KG
6/6 7.5kg Single Arm Thrusters
8 Burpee

TIME CAP: 16 MINUTES
C: Metcon (No Measure)
EMOM x 20 MINUTES
MIN 1 - 10 Wall ball, Max Plank
MIN 2 - 20 Push Up, Max Mountain Climbers
MIN 3 - 10 V-Up, Max Tuck Hold
MIN 4 -20 Reverse Lunges, Max Squat Hold
MIN 5 - Rest
Result : 3 rounds

Ps: i swear i feel like vomiting out everything. Thank god workout at 9am and i havent consume anything yet.

30/6/2022 Thursday


FULL BODY PUMP
A:
Warm Up
AMRAP x 3 MINUTES
10 Hollow Leg Raises
20 Pike Shoulder Taps
30 Jumping Jacks

Rest 1:00

AMRAP x 3 MINUTES
10 Supermans
20 Pike Shoulder Taps
30 Mountain Climbers

B: Metcon (Weight)
5 SETS ON A 15:00 CLOCK...
10/Sbb10 7.5kgDB Suitcase Bulgarian Split Squats*
12-15 Alt Hang DB Muscle Snatch
*Bulgarian Split Squats: Setup at least 2 Green Plates Height for back leg to step on it

Weight Option
Men: 22.5/20/17.5/15, Women: 15/12.5/10/7.5 KG


C: Metcon (AMRAP - Rounds and Reps)
Bodyweight Pump
AMRAP x 10 MINUTES
30 DUs/60 SUs/30 Plate Jumps
20 Russian Twists
10 Burpee
20 Jumping Lunges
Result 3 rounds

Rest 2:00

AMRAP x 8 MINUTES
30 DUs/60 SUs/30 Plate Jumps
20 Crossbody Mountain Climbers
10 Burpee
20 Jumping Lunges
Result 2 rounds

1/7/2022 Friday


YOU DO I REST FIRST
A:
Warm Up
600m Run/750m Row/1500m Bike
Then,
2 ROUNDS
15 Air Squat
15 Push Up
15 Ring Row
B: Metcon (Time)
Partner of 2

25 ROUNDS FOR TIME
9 Wall Ball 9/6|6/4 KG
6 Burpees
3 Power Cleans 155/105|115/65|95/55 LB

After finishing round 5, perform
1600m Run (TOGETHER)

Time Cap: 50 MINUTES

DROP SET, LONG TIME NO SEE
A:
Warm Up
2 ROUNDS
10 The World Greatest Stretch
10 Kneel to Squat
10 Cossack Squat

B.1: Back Squat (3 sets of Dropset 6-8-10)
10-20 pounds each portion

*Take 1-2 sets to warm up and get to heavy weight before get into dropset.

6 reps using 85lbs (3 black plates)
8 reps using 66.5lbs (2black plates + 1.25kg small donut)
10 reps using 61lbs (2 black plates)

B.2: Weighted Box Step Up (Double DB, 3 x 12)
12 Double DB Box Step Up 20"

Men: 25/22.5/20/17.5
Women: 15/12.5/10/7.5 KG

Note: using 5kg db for step up due to legs feel wobbly🥲

C: Metcon (Time)
FOR TIME
3 rounds
12 Thruster 95/65|65/45 LB (using empty barbell)
12 T2B/Leg Raise
24 7.5kg DB Snatches 22.5/15|15/10 KG

TIME CAP: 13 MINUTES

Oh ya after tried varieties of lunges, I think my legs improve alot.

I can do cossack squats more efficiently.

Today is fitness test.

Overall, ok


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No bisecp curls?

For this test, no.

Just to see if can complete all workouts under certain time.

WEEKEND PUMP
A:
Warm Up using 7.5kg dbq
AMRAP x 5 MINUTES
10 DB Strict Press
8 Lateral Jumps Over DB
3/3 Single DB Deadlift


B: Metcon (Weight)
Full Body Strengthl using 12.5kg
EMOM x 10 MINUTES
MIN 1 - :25 Single/Double DB Strict Press, :25 OH Hold
MIN 2 - :50 Hollow Flutter Kicks

C: Metcon (No Measure)
Full Body Workout
EMOM x 4 MINUTES
30 DUs or Jumping Jack/60SUs + Max Plank Rotations

Rest 1:00

EMOM x 6 MINUTES
MIN 1 - :25 / :25 Single Arm DB Push Press (R/L)
MIN 2 - :50 DB Up Down

Rest 1:00

EMOM x 8 MINUTES
MIN 1 - :50 Single/Double DB Push Jerks
MIN 2 - :50 Burpee

FULL BODY PUMP
A:
Warm Up
AMRAP x 5 MINUTES
10 DB Deadlift
10 DB Swing
:30 Plank


B: Metcon (Weight)
Full Body Strength
7 SETS
10 Single DB Suitcase Deadlift ®
20 Alt. DB Ground to Overhead
10 Single DB Suitcase Deadlift (L)
20 DB Slides
Time Cap: 16 MINUTES


C: Metcon (Weight)
E2MOM x 8 SETS
8 Alt Single DB Devil Press
7 DB Goblet Lunges (original number 14reps, dang my legs)
Max Plank

Note:all using 7.5kg db, should have gone with 10kg. Free and easy is nice too.

Yo take a look at my heart rate.
That’s dope. My average rest heart rate 49😂

This post has been edited by leah235: Aug 25 2022, 11:45 AM


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RUN
25mins speed run (in between recovery)

BODY WEIGHT PUMP
A:
Warm Up
EMOM x 5 MINUTES
50 SUs/25 Jumping Jacks into Max Lunges

B: Metcon (No Measure)
EMOM x 15 MINUTES
MIN 1 - :45 Max DUs/SUs
MIN 2 - :45 Push Up Shoulder Tap
MIN 3 - :45 Reverse Lunges

C: Metcon (No Measure)
2 SETS
ON A 10:00 CLOCK...
60 Box Step Ups
50 Goblet Squats
40 Sit Ups
30 DB/Barbell Push Press
20 Alt DB Up Downs
Max cal Row/Bike

Home workout
Using 6.5kg db


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LOWER BODY PUMP
A:
Warm Up
2:00 Cardio Choice
Then,
3 SETS
:30 Lunge with Twist
:30 Air Squats

B: Metcon (Weight)
Lower Body Pump - using 17.5kg (optimum to use 20kg)
E3MOM x 15 MINUTES
10 Super Slow Front Squats (3sec Down, 1sec Up)
10 Jump Squats
:30 Squat Hold

Weight Option
1. Double DB 22.5/20/15/12.5/10/5 KG
2. Barbell 95/65|65/45 LB

C: Metcon (No Measure)
EMOM x 6 MINUTES
MIN 1 - :45 MAX Burpee Squat Jumps
MIN 2 - :45 Lunge ®+ Lunge (L) + Squat

Rest 1:00

EMOM x 6 MINUTES
MIN 1 - :45 MAX Jumping Lunges
MIN 2 - 12-15 Single 10kg DB Thruster

Rest 1:00

EMOM x 6 MINUTES
MIN 1 - :45 MAX Burpee Squat Jumps
MIN 2 - :45 Lunge ®+ Lunge (L) + Squat

WEEKEND HAPPY PUMPING

Using 12kg kettlebell

A:
Warm Up
EMOM x 4 MINUTES
8 KB Goblet Lunges + Max Plank

B: Metcon (Time)
FOR TIME
4 ROUNDS
10 Narrow Push Ups
10 Goblet Squats 24/20/16/12/8 KG
20 Crossbody Mountain Climbers
20 Sit Ups
10 KB Swings
10 KB High Pull

TIME CAP: 18 MINUTES
C: Metcon (AMRAP - Rounds and Reps)
AMRAP x 15 MINUTES
10 Plank Tuck
20 V-Up/Hollow Leg Raise
30 Leg Lift Over DB
30 DU/90 SU/45 Jumping Jack

Shoot. Lately too overwhelmed by work, so had to reduce gym time.


Thinking to subscribe to Freeletics.

Keep it up.
Jangan slack yo!

Morning workout 6am

Warm up 10mins jogging

4 sets of
7.5kg db each hand deadlift
7.5kg R&L 5x shoulder to head

200 skipping ropes