FELIX THE CAT

A:
Warm Up
3 rounds
1:00 Row/Bike
10 Air Squat
5 Inch Worm Push Up
10 Sit Up
10 Ring Row


B: Metcon (Time)
6 Rounds for Time
9 Burpees
9 Box Jumps 20"
9 HSPU/Hand Release Push Up
9 Thrusters 55 lbs
9 T2B/Leg Raise

Cash Out: 800m Run/1000m Row/2000m Bike

Time Cap: 50 minutes

DEADLIFT
A:
Warm Up
2 rounds
10 Up Down
30 High Knee Run
30 Mountain Climber

Then,
2 rounds
With Barbell 35lbs
10 Good Morning
10 Romanian Deadlift
10 S2O

B: Deadlift (5-5-3-3-2-2-1, build up to 1RM)
85lbs-135lbs-135lbs-146lbs-146lbs-146lbs-146lbs
*10 Double 10kg DB Bent Over Row after every sets

C: Metcon (Time)

4 rounds for time
*Deadlift*
10 Strict T2B/Leg Raise
200m Run

Round 1: 5 Deadlift @ 80% (from 1RM above) 116 lbs
Round 2: 8 Deadlift @ 70% (reduce 10-20 lbs) 105lbs
Round 3: 8 Deadlift @ 70% (same with rounds 2) 105lbs
Round 4: 12 Deadlift @ 60% (reduce 10-20 lbs) 85lbs

Time Cap: 20 minutes

METCON!
A:
Warm Up
3 rounds
10 Plank Tuck
10 Elbow-Palm
15 12kg KB Swing
20 Reverse Lunges

QUICK-FIT
B: Metcon (Time)
3rounds for time
20 Plate G2O 25lb
20 Plate Carry Lunges 25lb
15 Wall Ball 4 kg
15 Sit Up

Time cap: 17 Minutes
METCON
C: Metcon (No Measure)
3 rounds
Min 1: 20 Air Squat + 30 Mountain Climber
Min 2: 15 Push Up + 30 Flutter Kick
Min 3: 10 Pull Up/15 Ring row + 30 Mountain climber
Min 4: 10 Burpee + 30 Flutter Kick
Min 5: Plank
Min 6: Rest

FIND YOUR BROTHERS/SISTERS
A:
Warm Up
2 rounds
10 DB S2O
10 DB Racked squat
10 Up Down
10 Sit Up
B: Metcon (Time)
Partner of 2

5 rounds for time

Partner	Set A	Set B
Workout 1	5 x 7.5kg Db Man-Maker	12kg KettleBell Hang
Workout 2	10 x 65lbs Front Squat	25 lbs Plate Overhead Hold
Workout 3	15 x 4kg Wall ball	15 x 4kg wall ball

*Do together. Person 1 do Set A and Person 2 do set B, vice versa.

Cash out
600m Run

Time cap: 45 minutes

Allow to switch partner anytime. Reps are accumulated.

Man-Maker: Rx: 22.5/15 Scaled 15/10 kg
Kettlebell: Rx: 28/20 Scaled: 20/12 kg
Front Squat: Rx: 135/95 Scaled: 95/65 lb
Plate: Rx: 45/25 Scaled: 35/10 lb
Wall Ball: Rx:9/6 Scaled: 6/4 kg

Speedy Abs

5 rounds:
20 heel taps
15 leg raises
10 sit ups
15 mountain climbers
20-second plank

PUSH PULL

A:
Warm Up
3 rounds
5 Scapular Ring Row (Slow & Control)
5 Scapular Knee Push Up (Slow & Control)
10 Sit Up
10 Back Extension (Superman position)
Then,
EMOM x 4 minutes
Min 1: Active hang - to chest up
Min 2: Plank (push up position)

B: Pull up + Dip
4 sets
8 Pull up (Bar Row)
8 Dumb bell push up (as dip)

C: Metcon (Time)
3 rounds for time
20 Narrow Goblet Squat 16kg kettlebell
15 Leg Raise
12 DB Shoulder to Overhead S2O 10 kg db

Time Cap: 15 minutes




Full version


Woof! First time using 16kg kettlebell
Is this considered as an upgrade?
Coupled with 10kg Db

LONG TIME NO SEE... OHS

A:
Warm up
2 rounds
20 Cat-Camel
20 Thoracic twists Stretch
10 seconds Samson Strech/Per side
:30 Plank

Then,
3 rounds
5 Inch Worm
5 Sotts Press (Behind Neck, PVC/Barbell)
10 Plate Thruster 10 lb


B: Metcon (Weight)
6 sets
3 Behind Neck Push Press + 3 Overhead Squat
*Start from moderate weight and build load

Set 1 & 2 - 35lbs (using empty barbell 35lbs)
Set 3 & 4 - 40.5lbs (using barbell 35lbs add ons 2 x 1.25kg)
Set 5 & 6 - 43lbs (using barbell 35lbs add ons 2 x 2.5kg)
Footnote: long time didn’t perform behind neck push press, wow can feel the movement gets rusty....

C: Metcon (AMRAP - Rounds and Reps)
AMRAP x 13 minutes
12 10kg DB Snatch (Rx: 22.5/15 Scaled: 15/10 kg)
12 Box Jump Over 20"
12 Sit Up
= total 4 rounds

keep it up!

thanks man!

Im trying to get 4x a week workout haha. Try to reflect how serious I was during workout.

aiyah double

This post has been edited by leah235: Sep 17 2020, 10:34 AM

try to allocate 1-2 days for strength training ONLY to see better results. i see u r trying to do everything in a single day of training. doing metcon day in day out takes a toll on your body and may not give it time to recover

strength training - mon,wed,fri
metcon - tues,thurs,

I just show up at the gym and follow the workout list given by the trainer
(it's like a class, consist of 7-10 people per session)
Have to admit, metcon days are harder cus involve a lot of jumping and burpees and all sort explosive movement.

So I plan weekdays 2 days working out - rest - 2 days working out-
normally weekend, I'll rest or go for walk/run, or plainly becomes couch potato.
I'll take a day or two days rest if sore.

Just to track movement, been passive on last weekend
18/9 (Fri)
-long drive, travelling day-
swim 300m to release fatigue

19/9 (Sat)
walk >9k steps

20/9 (Sun)
-long drive, travelling day-
swim 200m to release fatigue

21/9 (Mon)
Rest
Reading: Colorless Tsukuru Tazaki and His Years of Pilgrimage

22/9 (Tues)
Brisk Walk 2.34km within 30 mins

Missing to hit some weight training

Supposedly to hit this on 22/9 (Tues)

COMPLEX
A:
Warm Up
2 rounds
10 Air Squat
10 Push Up
10 Lying Leg Raise
30 Jumping Jack
Then,
2 rounds, with 35lbs Barbell
10 Back Squat
10 Shoulder to Overhead / S2O
10 Hang Muscle Clean

B: Bear Complex (12 sets, build load)
Power Clean
Front Squat
Push Press
Back Squat
Second Push Press (Behind Neck Push Press)

*Build load every sets*
Ideal starting weight for
Men: 135/95 lb
Women: 75/55 lb
Result:
Set 1 & 2 : 35lbs empty barbell
Set 3 & 4 : 46lbs (add on 2.5kg x 2)
Set 5 -13 : 48.5lbs (add on 1.25kg x 2)

Note on Push Press -> Push barbell to overhead, without jumping, squeeze thigh abit. Need to work on this. Didn’t add more weight due to push press posture need to be fixed.

*record heaviest weight only*


C: Cindy (AMRAP - Rounds and Reps)
20-Minute AMRAP of:
5 Ring Pull-ups
10 Knee Push-ups
15 Squats
BEST = 17-20 rounds
GOOD = 13-16 rounds
NOT BAD = 9-12 rounds
KEEP IT UP = 9 and below

Results: 12 rounds 😆

keep it up leah235!

yo! from running to crossfit
I'm back to fitness life.

thank youuu

Note to self:

Differences between Push Press (strict) and Push Jerk (jump).

ONE MORE REP!
A:
Warm Up
2 rounds in 5 minutes (AMRAP)
10 Reverse Lunges High Knee
10 Elbow-Palm
10 12kg KB Swing
30 Flutter Kick


QUICK-FIT

B: Metcon (Time)
2 rounds for time
12 Devil press 7.5kg
15 Box Jump 20"
18 Push Up (3 rounds)
21 T2B/Leg Raise

Time cap: 17 minutes


METCON
C: Metcon (No Measure)
3 rounds, 1:00 stations, :20 rest between stations, 1:00 rest between rounds

S1: Max Burpee/Up Down (15-12-15)
S2: Max cal Row/Bike (10cal ~12cal)
S3: Max Sit Up
S4: Max DB Thruster 7.5kg (7-10-11)

BARBELL COMPLEX

A:
Warm Up
3 rounds
10 12kg KB Swing
10 12kg KB High Pull
10 Goblet Squat with 10kg DB
10/10 Standing Oblique Crunch with 10kg DB
30 High Knee Run

Note: oblique crunch refer to mins 3:00 ~ 3:10


B: Metcon (Weight)
Barbell Complex
10 sets, build load
1 + 2 + 2
Sumo Deadlift + Sumo Deadlift Shrug + Sumo Deadlift High Pull

Result = using 35lbs barbell, wide leg, narrow grip (one thumb gap)
Set 1 & 2 = 55 lbs (+20lbs)
Set 3 & 4 = 60.5 lbs (+20lbs +2.5kg)
Set 5 ~ 7 = 66 lbs (+20lbs +5kg)
Set 8 & 9 = 71.5 lbs (+20lbs +5kg+2.5kg)
Set 10 x2 = 75lbs (+40lbs)
Note: Yessss deadlift sumo high pull with 75lbs


C: Metcon (Time)
3 rounds for time
10 66lbs Back Squat Rx: 135/85 Scaled: 95/65 lb
10 GHD/Abmat Sit Up
10 7.5kg Push Up Renegade Row(LR1) Rx: 22.5/15 Scaled;: 15/10 kg
12/9 cal Row/Bike or 10/7 cal AirBike

Time Cap: 18 minutes

REFRESH/RECHARGE!
A:
Warm Up
3 rounds
10 Samson Lunges
20 Flutter Kick
10 Push Up & Downward Dog
20 Russian Twist

QUICK-FIT
B: Metcon (No Measure)
0 - 5 minutes
30 Wall Ball 6kg (new weight)**
30 Sit Up
*Rest Remaining Time*

5 - 10 minutes
40 Burpees
200m Run/250m Row/500m Bike
*Rest Remaining Time*

10 - 15 minutes
30 Wall Ball 6kg
20 Hang Leg Raise

METCON
C: Metcon (No Measure)
2 rounds, 2:00 stations, :30 rest between stations, 1:00 rest between rounds

S1: 20x 10kg Single Arm S2O (Left), Max Plank
S2: 20x Box Jump Over 20" (max)
S3: 20x 10kg Single Arm S2O (Right), Max Plank
S4: Max cal Row/Bike/Ski


Note: consuming ON whey protein isolate (rich choco) starting 28/9, 1 scoop per day between 4pm~6pm, can feel the ability to lift heavier, better, last longer. Didn’t feel lethargic or easily tired.

Workout usually between 7pm - 8pm or 8pm - 9pm