Monthly Archives: January 2026

010626

Posted on January 6, 2026 by dennisoh

4R of:6 Front Squat @ 47kg10 Single Leg hip thrust / leg on bench Forward Lunge with Dumbbell (Front Rack) 4×10 @17.5kg dbs EMOM 16M60s 10 Bench Press @30kg60s 6 Negative Pull Ups60s 10 Banded Push Up60s 10m seated Sled … Continue reading →

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010526

Posted on January 5, 2026 by dennisoh

25min Easy Run3R of:10 Push Ups30 Squats25min Easy Run

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010426

Posted on January 4, 2026 by dennisoh

10 min Find High Box Jump – got the black + blue + green box (in south quay) E3MOM 3R:3 Depth Jumps @12-18″8 Pylo Push Ups Chipper for time:60 cal row50 Box Jump overs40 Goblet Squat @16kg30 DB Push Press … Continue reading →

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010326

Posted on January 3, 2026 by dennisoh

Every 8 Mins For 4r Alt betweenA.25 Cal Ski25 Cal Row25 Cal Bike B.10 Wall Ball 6kg5 Burpee Pull Up10m Sled Push 75kg10m Sled Pull 75Kg 4R of:25s Side Plank – R15s Hollow Hold25s Side Plank – L

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010226

Posted on January 2, 2026 by dennisoh

15 Min Easy Run Few Mins of Drills then 9R of 30s On: 30s Slow (3:28 – 3:58/km) 5 min Walk 9R of 30s On: 30s Slow (3:35-3:51/km) 5min Easy Run

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010126

Posted on January 1, 2026 by dennisoh

Row Intervals 15 x 20s on : 30s Off. All 6 Cals except 4 rounds 5 Cals E3MOM for 4 Rounds8 Burpee over Bar12 Wall Ball @9KG12 Cal Row

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