SQUAT TO MAX
A:
Warm Up
3 rounds
:30 Row/Bike
10 12kg KB Swing
10 Samson Lunges

Then
3 rounds,
10/10 Cossack Squat (L&R)
5 Good Morning, Barbell
5 Thruster, Barbell

B: Back Squat (10-8-8-5-5-3-3-1-1, build to 1RM of the Day)
Warm up 10 with 35lbs barbell
10 - 85lbs (+25lbsx2)
8 - 96 lbs (+2.5kgx2)
8 - 96 lbs
5 - 101.5lbs (+1.25kgx2)
5 - 101.5lbs
3 - 105lbs (change plates; use 25lbsx2 & 10lbsx2)
3 - 116lbs (+2.5kgx2)
1 - 121.5lbs ( +1.25x2)
1 - 125lbs (change plates; use 25lbsx2 & 10lbsx4)

C: Fran (Time)
21-15-9
46lbs Thrusters (35lb barbell + 2.5kg plate x 2)
Pull-ups
Scaled for Pull Up = Jumping Pull Up

METCON DAY
A:
Warm Up
EMOM x 6 minutes
20 burpees
Min 1: 10 Burpee
Min 2: 15 Sit up
Min 3: 20 Lunges

QUICK-FIT
B: Metcon (Time)
5 rounds for time
10 Box Jump Over 20"
10 American Swing 12 kg
10 Hang Leg Raise (T2B)
10 Push Up

Finisher : 100 Sit Up

Time cap: 18 minutes
METCON
C: Metcon (No Measure)
1 round, 4:00 stations, 1:00 rest between stations

S1: AMRAP 10 4kg Wall ball, 30 DU/SU (result:3rounds)
S2: 400m run / 500m row / 1000m bike
S3: AMRAP 10 4kg Wall ball, 30 DU/SU (result:3rounds)
S4: 400m run / 500m row / 1000m bike

So.. suffered DOMS for 2 days

Wed : backsquat
Thurs : jump box
Fri : DOMS day 1
Sat: DOMS day 2 (took 1 panadol soluble)
Sun: went to hike at Bukit Emas

QUICK-FIT & METCON
A:
Warm Up
3 rounds
10 Up Down
5 Tuck Jump
20 Elbow-Palm (bitch my elbow really koyak!!!😡)
30 Flutter Kick

QUICK-FIT
B: Metcon (AMRAP - Rounds)
AMRAP x 16 minutes
2-4-6-8-10-14-16
KB Lunges 12kg
Push Up
KB Swing 12kg

Result total of 72 reps each

METCON
C: Metcon (No Measure)
1 round, 4:00 stations, 1:00 rest between stations

S1: AMRAP - 15 12kg DB Goblet Squat, 20 Lying Leg Raise (2 rounds)
S2: 20 Burpee, Max cal cal Row/Bike
S3: AMRAP - 15 12kg DB Goblet Squat, 20 Lying Leg Raise (2 rounds, last only did 10 LLR)
S4: 20 Burpee, Max cal cal Row/Bike

PULL UP DAY
A:
Warm Up
3 rounds
10 Ring Row
10 12kg KB Swing
5 Jump Squat

Then,
EMOM x 6 minutes
Min 1: Max Active Bar Hang (Hollow Position)
Min 2: Max Squat Hold

B: Pull-ups (5 x 8-10 Strict OR Weighted Strict pull Up )
Scaled:
5 x 10-12 Low Angle Ring Row ✅

*10 55lbs Barbell Bent Over Row, AHAP unbroken reps
Reference BBOR:



C: Metcon (Time)
4 rounds for time
12/9 cal Row/Bike or 9/ 6 cal Air Bike (5 rounds)
5/5 Single Arm 10kg DB Thruster Rx: 22.5/15 Scaled: 15/10 kg
10 Push Up

Time Cap: 13 minutes

This post has been edited by leah235: Oct 28 2020, 09:06 PM

HERO
A:
Warm Up
200m Run/250m Row/500m Bike
Then,
3 rounds
5 Up Down
10 Lunges
5 Good Morning, 35lbs Barbell
5 Front Squat, 35lbs Barbell


B: Metcon (Time)
ADAMBROWN

2 Rounds For Time
24 105lbs Deadlift Rx: 225/155 Scaled: 185/115
24 Box Jumps 24"/20"
24 4kg Wall Ball Rx: 9/6 Scaled: 6/4 kg
24 Push Up/ Bench Press Rx: 185/115 Scaled: 115/85
24 Box Jumps 24"/20" (1x)
24 4kg Wall Ball Rx: 9/6 Scaled: 6/4 kg (1x)
24 55lbs Cleans Rx: 135/95 Scaled: 95/55

Time cap = 45 minutes

WEIGHTLIFTING PRACTICE
A:
Warm Up
2 rounds
Using 12kg kettlebell
10 KB Swing
10 KB High Pull
10 Goblet Squat
Then,
3 rounds, with 35lbs barbell
5 Snatch Balance
5 Snatch Deadlift
1:00 Plank

B: Snatch Hang High Pull + Hang Power Snatch (10 x 2 + 2, Light to Moderate Weight)
*Focus Technique & HOOK GRIP

Round 1 - 4 = 35lbs
Round 5 - 6 = 40.5lbs
Round 7 - 8 = 46lbs

C: Metcon (AMRAP - Rounds and Reps)
AMRAP x 10 minutes
10 Double 10kg DB Lunges Rx: 22.5/15 Scaled: 15/10 kg
10 Sit Up
5 Burpee
Result = Max 3 rounds, with extra 1 round of lunges

QUICK-FIT & METCON
A:
Warm Up
3 rounds
5 Inch Worm
10 Cossack Squat (2 rounds)
5 Broad Jump
30 Flutter Kick

QUICK-FIT
B: Metcon (Time)
For time
[/s]100 DU/200 SU/100 Plate Jump
80 [/s] 50 Sit Up
600m Run / 750m Row / 1500m Bike
40 Push Up
20 7.5kg Devil Press 22.5/20/15/12.5/10 kg

Time cap: 15 minutes


METCON
C: Metcon (No Measure)
1 round, 4:00 stations, 1:00 rest between stations

S1: AMRAP - 10 Box Jump, 10 DB Renegade Row
S2: 200m Run then Max Burpee (15)
S3: AMRAP - 10 Box Jump, 10 DB Renegade Row
S4: 200m Run then Max Burpee

Note to self: if legs feeling tired, just do step-up box.
Last friday leg hit box, today (thursday) hit box again.... ouch.... 😭

Keep it up

Look for progressive burpees to improve posture and start slow, with smooth transition

#GayaHidupSihat

SNATCH!
A:
Warm Up
2 rounds
30 Jumping Jack
10 Air Squat
30 Mountain Climber
10 Ring Row
Then,
Using 35lbs barbell
7 reps of each 2 + 2 + 2
Hang Snatch High Pull (to chest)
Muscle Snatch (watchout for legs extension and snatch)
Snatch Balance (behind neck)


B: Hang Snatch + Overhead Squat (5 x 2 + 3, build to moderate weight)

5 rounds of ..
2 Hang Snatch
3 OHP Squat
Result round 1 to 3 46 lbs (using 2.5kgx2 plates)
Result round 2 to 4 51.5 lbs (add on 1.25kgx2 plates)

C: Metcon (Time)
3 rounds for time
21 Sit up
15 Goblet squat 12 kg
9 Pull Up/15 Ring Row (4x)

Time Cap: 10 minutes

Note: Good day for a start after 3 days of stomach not feeling well. Be careful of viral virus around you, guys.

QUICK-FIT METCON
A:
Warm Up
3 rounds
:30 Row/Bike
10 Air squat
10m Bear crawl
5 Up Down
5 Broad Jump

QUICK-FIT
B: Metcon (Time)
5 rounds for time

Rounds	Movements
3	20 25lbs Plate Carry Lunges/Walking Lunges
3	15 Wall ball 9/6/4kg
3	15 V-up
3	10 Burpee

Time cap: 17 minutes

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

S1: 1:00 Row/Bike Hard, 1:00 recovery speed
S2: 1:00 Push Up, 1:00 Plank (Push up position)
S3: 1:00 12kg KB swing, 1:00 Squat hold
S4: 1:00 Burpee, 1:00 Flutter kick


Note: This is a haaaard workout. Only do/complete these if you feel strong.

This post has been edited by leah235: Nov 13 2020, 12:05 AM

HERO WOD

A:
Warm Up
3 rounds
200m Run/250m Row/500m Bike
10 12kg KB Swing
10 Push Up
30 Single Under

B: Bradshaw (Time)
10 rounds for time of:
3 Handstand Push-ups
6 Deadlifts, 225 #
12 Pull-ups
24 Double-unders
In honor of U.S. Army First Lieutenant Brian Bradshaw, 24, of Steilacoom, Washington, died in Kheyl, Afghanistan, on June 25th, 2009

Result: 7 rounds for time, all Scaled.
3 HSPU = 6 Hand Release Push Up✅
6 105lbs Deadlift (Rx: 225/175 Scaled: 185/135)
12 Pull Up = 18 Ring Row✅
24 Double Under or 72 Single under ✅or 36 Plate Jump

Time cap : 35 minutes

DEADLIFT DAY
A:
Warm Up
3 rounds
20 Mountain Climber
10 Lunges
5 Up Down

Then,
3 rounds
5 35lbs barbell Good Morning
10 Ring Row
15 Lying Leg Raise

B: Deadlift (5 x 5 @ 5RM + 5-10%)

Round 0 warm up - 105lbs
Round 1 - 110.5lbs (added 1.25kg x 2)
Round 2 - 125lbs (added 10lbs x 2) *dismissed small plates
Round 3 - 5 - 147lbs (added 5kg x 2)

EH I HIT PR MUEHEHEHEHEHWHEHEHEHEHEHEHEH
Previous 1RM was 145lbs
Now 147lbs, ok improved! By 2lbs lol.
I wonder what’s my next 1RM 😂

C: Metcon (AMRAP - Rounds and Reps)
AMRAP x 15 minutes
5 105lbs Deadlift (yellow plate) Rx: 185/125 Scaled: 135/85 lb
6 Burpee
7 T2B/Leg Raise
Superior = 12 rounds and above
Great = 10-11 rounds
Good = 8-10 rounds
Below 8 rounds = Work Harder!!!

Result: 7 rounds 😂 I think I had it hard in previous session

QUICK-FIT METCON
A:
Warm up
3 rounds
20 High knee
20 Butt kicker
10 Up-down
10 sit up

QUICK-FIT
B: Metcon (Time)
6 rounds for time
200m Run/250m Row/500m Bike
10 Wall Ball 4 kg

Time cap: 17 minutes


METCON
C: Metcon (No Measure)
1 round, 4:00 stations, 1:00 rest between stations

S1: AMRAP - 10 Jump squat (3rounds), 30 10lbs Russian twist(Weighted)
S2: AMRAP - 10 Box Step Over, 20 V-up
S3: AMRAP - 10 Burpee, 30 Mountain climber
S4: AMRAP - 10 Box Step Over, 20 Laying leg raise
Result: all did 2 rounds

Oh, this program is published by my gym trainer, so... I just follow it
It's a class -- 10 people 1 session..
But for deadlift, before we really add the real weight, trainer often walk around and check our posture and then will push to our limits afterwards.

Can you suggest example? So I can incorporate in my workout, if I do on my own (solo time)

ATALANTA
A:
Warm Up
3 rounds
10 Burpees
10 Cossack Squat
10 12kg KB Swing
30 Jumping Jack

B: Metcon (Time)
ATALANTA - with a partner

For Time

Partner 1	Partner 2 (me)
1600m Run	1000m Run(Together)
75 Hand Release Push Up	75 Hand Release Push Up
200 Alternating Pistols	150 Goblet Squat 12 kg
50 Pull-Ups + 50 Ring Row	170 Ring Row
1600m Run	5000m Bike (Together)

Time Cap: 50 minutes


================================


Workout with scales reference:
*ATALANTA - with a partner
For Time
1600m Run / 2000m Row / 5000m Bike (Together)
100 Handstand Push-Ups/150 Hand Release Push Up
200 Alternating Pistols / 300 Goblet Squat 20/12 kg
300 Pull-Ups / 400 Ring Row
1600m Run / 2000m Row / 5000m Bike (Together)
Time Cap: 50 minutes

*Purely ATALANTA (from wodwell)
For Time
1 mile Run
100 Handstand Push-Ups
200 Alternating Pistols
300 Pull-Ups
1 mile Run

WORK UNTIL TIMES UP!
A:
Warm up
20-15
Air Squat
Jumping Jack
Sit up
Elbow Palm


QUICK-FIT
B: Metcon (Time)
5 rounds for time

Actual Rounds	Movement
3	10 7kg Slam Ball 15/10/7 kg
4	20 35lbs Plate G2O 35/25 lb (DB Snatch 22.5/15kg L+R=2)
3	30 Sit up (GHD sit up)

Time cap: 17 minutes


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

S1: 20 12kg American swing, 5 Burpees
S2: 20 Hang Leg Raise (T2B), 5 Burpees
S3: 30 Push up, 5 Burpees
S4: Max cal Bike/Row

STEP UP STEP DOWN
A:
Warm up
3 rounds
10 Air squat
10 Sit up
10 Alternating Lunges
10 Ring row

Then,
2 rounds
20 Cat-Camel
20 Thoracic twists Stretch
:30 Static Beast (Knee 1 inch away from ground)


B: Weighted Box Step Up (5 x 16 reps, Double DB 24"/20" AHAP)
10 Strict T2B/Leg raise after each sets
Round 1-3 using a pair of 10kg dumbbell
Round 4-5 using a pair of 12.5kg dumbbell (nearly died lol)

C: Metcon (Time)
3 rounds for time
10 C2B Pull up/Pull Up/Jumping Pull Up
10 Burpee Box Jump 24"/20"
15/12 Cal row/BikeErg or 12/9 cal Airbike

Time cap: 15 minutes

Murph Day

For Time 1hour
Scaled down to :
1 KM Run
100 Sit Ups
100 knees Push-Ups
100 Air Squats
1 KM Run

Full Murph

3km treadmill run

1km speed 6.2~6.6; inclination 0
1km speed 6.9; inclination 1
1km speed 6.5~7.1, inclination 2

God bless for the sweat 😂

Duration: 42 mins; whilst rest at every KM

This post has been edited by leah235: Dec 4 2020, 08:39 AM