8x4min Tempo Run
1Min Rest Btw Runs
4:39, 4:40, 4:42, 4:47/KM
Only did 4 rounds. Need to run slower.
Author: dennisoh
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062525
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062325
Run – 70min Negative Splits every 10mins
Did only 60mins |6km/hr speed| 181spm | 138HR | 10.66KM
6:45, 6:25, 6:00, 5:47, 5:31, 5:26/KMReached threshold pace at 5:30~ too early!
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062225
EMOM for 20mins (45s ON, 15s OFF)
A Med Ball Pass + Burpee
B ski
C farmers carry
D bike
E squat thrusts3 Min Break
EMOM for 20mins (45s ON, 15s OFF)
A Mule
B row
C shuttle runs
D russian twist
E squat thrusts60s rest
Death By Devil Press (E30s for 8mins) – Worked up to 5, then 2 all the way for 8 mins
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062125
4 rounds:
Max rep dips at 25% body weight 12,10,10,12
Max rep chin ups at 25% body weight 3,3,3,34 rounds NFT
12 db pec fly @12.5KG
8 single arm db row @28KG
12 db lateral raises @7.5kg
8 heavy db shrug @32KG4x15s Rack Hold – work up to 110KG
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061925
3×8 Hip Thrust @75KG
3×8 1 leg trap bar dl @50kg
3×8 Slow tempo calve raises @40KG
5x 90s On: 90s Off
18 Cal Row + Max TTB – 5-7 Reps
Reverse Zercher Lunges 12-10-8-6-4 @35, 40, 45, 50, 55 -
061825
Gym with Jason Tan at Optimum Fit
Press 5-3-1-5-3-1-5-3-1 @
45,50,55,35,40,45,35,40,45
Chinese Rows 6×5 @ 45KG
5R of:
12 T-Bar Rows
12 BW Dips
4R of:
Shoulder Flys and Decline Chest Fly
WOD:
4R of:
10 Squat @20KG Sandbag
10m Lunges @20KG Sandbag
10 Deadball Burpee @20kg Ball
11:43. *Thought I did 5 Rounds. But only did 4. -
061525
AM: 15kM PJ Run – 1:34:18 | 6:17/km | 175SPM
PM:
In teams of 2, E2MOM (YGIG format) with Michael6 Rounds of:
A. 2min – Ski (20-30 cals)
B. 2min – Burpee Plate Hops 20Reps
C. 2min – Row (20-30 cals)
D. 2min – Sled Push (increase weight every 10mins) 100,125,125,150,150,175KGOnce finish
Run 500m, 50 squats + 50 lunges (L+R =1) & run 500m.