EMOM for 20mins (45s ON, 15s OFF)
A Med Ball Pass + Burpee
B ski
C farmers carry
D bike
E squat thrusts
3 Min Break
EMOM for 20mins (45s ON, 15s OFF)
A Mule
B row
C shuttle runs
D russian twist
E squat thrusts
60s rest
Death By Devil Press (E30s for 8mins) – Worked up to 5, then 2 all the way for 8 mins
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
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.
Superset
Bench press 6×5 @ 60KG
5 reps Pull up @10KG
3R of:
20 goblet squats @ 25kg
Pair up to complete 5k ski
Swap every 500m (Damper 10,8,6,4,2)
2:15/500m
Bench Press 5×6 @56,58,58,58,58
Super Set 5 Pull Ups @10KG
Press 5×5 @35KG
Push Press 3×3 @50,55,58
WOD
20min EMOM:
All 1 Arm (Alt every min)
5 KB Snatch
5 KB Squat
5 KB Clean
5 KB Push press
@12KG DB
AM:
45min Zone 1-2 Bike |128 BPM
PM:
3R of:
60s Ski Erg
60s Rest
60s Deadball Throw
60s Rest
60s Farmers Carry
60s Rest
60s Mountain Climber Slider
60s Rest
5Min Rest
3R of:
60s Sled Pull
60s Rest
60s Shuttle Runs
60s Rest
60s 5 Squat + 5m Lunges @25KG
60s Rest
60s 12KG Russian Twist
60s Rest
Bench 3×8 @ 55KG
1 Arm Bent Over Row 3×10 @24KG
Box Squat 3×10 @90,100,100KG
DB Press 3×8 @12KG
20min EMOM:
All 1 Arm (Alt every min)
5 KB Snatch
5 KB Squat
5 KB Clean
5 KB Push press
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 Ups
8 Reverse DB Lunges @12.5KG DBs/leg
5 Chin Ups
3 by 100 Chipper
100 Cal Ski
100 Walking Lunges @25KG
100 Wall Ball @7KG
Time: 23:20