Category Archives: Strength

050125

Posted on May 1, 2025 by dennisoh

Deadlift 3-2-1-3-2-1 @95-100-105-100-105-110 Push Press 3-2-1-3-2-1 @57,61,65,61(2),65(2),67 3R of:20 Push Ups8 Reverse DB Lunges @12.5KG DBs/leg5 Chin Ups 3 by 100 Chipper100 Cal Ski100 Walking Lunges @25KG 100 Wall Ball @7KGTime: 23:20

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042925

Posted on April 29, 2025 by dennisoh

1KM Warm up run Front Squat 3-2-1-3-2-1 @55,60,65,60,65,70 Bench 3-2-1-3-2-1 @55,60,65,60,65,70 3R:5- L Sit Chin Ups10 BB Good Morning (20kg)15 TTB 3R:10 Power Clean @45KG30 Suitcase March @24KG (15R/15L)

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042325

Posted on April 23, 2025 by dennisoh

4R Warm Up:12 DB Press @7.5KG15 Inverted Row20 BW Glute Bridge Deadlift 3-2-1-3-2-1 @90-95-100-95-100-105 Push Press 3-2-1-3-2-1- @57-61-65-51-65(1)-67 20-30-40-50-40-30-20 Wall Balls45S Sprint between rounds at 4:30 Stopped after the run after 50 Wall Balls 17:41

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042025

Posted on April 20, 2025 by dennisoh

3-2-1-3-2-1Superset Bench Press 61,66,70,65,70(1), 70(f)Weighted Pull up 10,15,20,13,17.5,20.5 4R:15 Dips15 Shrugs @30KG DB Tristan2 minutes work/ 1 minute restRepeat 4 times7 deadlift 80KG @12,8,4,1614 cal ski erg 1. Max burpees with the remaining time2. On your last rounds increase your … Continue reading →

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041825

Posted on April 18, 2025 by dennisoh

Front Squat 3×3 @67KG 4R5 L sit Pull Up (Tucked)6-8 1 Leg Back Extension Per Leg20 Back Extensions 4R50m Zercher march @60KG50m sled push @100KG50m single arm farmer carry (each side) @20KG

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041325

Posted on April 13, 2025 by dennisoh

Deadlift 3-2-1-3-2-1 @85-90-95-90-95-100 Push Press 3-2-1-3-2-1 @55-60-62-60-62-65 Partner WOD w Dee-Lyn6k Row (Total)Every 3 Mins buy in:-10 Burpee Over Bar + 3 Clean & Jerk @40KG Total time: 47:26

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040925

Posted on April 9, 2025 by dennisoh

Front Squat 3×3 @65KG 4R of:10 Hamstring Curl10 DB ATG Split Squat 12.5,10,107.5KG 4R of:15m sled push 170KG30m Zercher Walk 48KG15m sled pull 170KG2 minutes rest between each round

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040125

Posted on April 1, 2025 by dennisoh

1.6Km Warm Up Run then Front squat 3-2-1-3-2-1 @ 62,67,72,67,70,75(f) 4 rounds for NFT 20 DB RDL @17.5KG DBs18 weighted back extensions @10KG plate16 alternating reverse DB lunges – elevated on 45lb bumper plate @15KG DBs STRONG MAN CORE 4 … Continue reading →

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032825

Posted on March 28, 2025 by dennisoh

Run to gym Superset 3-2-1-3-2-1Deadlift – 80-85-90-85-90-95Push Press – 50-55-60-55-60-65(f)-65(f) Run 10mins1.6KM Time Trial (Not Max) 7:10 | 158 BPMWalk back home

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031525

Posted on March 15, 2025 by dennisoh

Front Squat 5-3-1-5-3-1 @ 57-65-75-62-67-77(f) 4R (using 40kg sandbag)6 Ground to Shoulder12 Reverse Lunges (front loaded)24m Front Load Carry (did 3 rounds only) 100 Russian Twists (L1,R2,L3,R4)(20 push ups + 10 Pulls Ups every break) Broke once 1.6K Row cooldown

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