Afternoon

21-15-9

Pull ups
Burpees

Time: 4:51

Morning

100 Kettlebell Squats
20 Kettlebell Snatches each arm
75 Kettlebell Squats
15 Kettlebell Snatches each arm

50 Kettlebell Squats
10 Kettlebell Snatches each arm

25 Kettlebell Squats
5 Kettlebell Snatches each arm

All done w a 24kg KB

Time: 24:54

Evening

2 rounds of:

100 burpees
100 32kg Kettlebell Swings

Time: 22:42

Coughing alot, had to break up the burpees on the first set. Having flu.

Morning

15 minutes ascending and descending ladder:

10 Right Arm KB Snatches @ 24kg
10 Left Arm KB Snatches @ 24kg
20 HSPU
30 Clapping Push Ups
40 Alternating Leg Pistols
50 32kg KB Swings

Manage to go up, then back down and missed 4 snatches to complete the full ascend descent.

Evening

10 rounds:
10 burpees
10 dips

Time: 8:13

5 minute rest

10 rounds of:
10 burpees
5 pull ups

Time: 7:40

Night

4 rounds of:
15 KB Snatches (right arm) @ 18kg
15 KB Snatches (left arm) @ 18kg
15 KB Swings (right arm) @ 24kg
15 KB Swings (left arm) @ 24kg

Time: 12:27

Morning

10 minute of:
KB Snatch @ 18kg

150 reps (can use any hand)

Evening

21-18-15-12-9-6-3

40kg Barbell Thrusters
Burpees

Time: 11:50

Evening

50 push ups
50 32kg KB Swings
50 32kg KB Squats
50 burpees

Time: 7:11

Morning

12 minutes of:

12 burpees
12 32kg KB Swing

10 rounds completed

Evening

"DT"
5 rounds for time:

12 Deadlifts
9 Cleans
6 Push Press

All @ 60kg

Time: 21:01

Morning

Modified "Daniel"

50 pull ups
40 burpees
21 2x20kg dumbbell thrusters
80 burpees
21 2x20kg dumbbell thrusters
40 burpees
50 pull ups

Time: 22:23

Evening

"Amanda"

9-7-5

50kg Barbell Snatch
Muscle Ups

Time: 8:59

Check out with 100 burpees
Time: 3:40

Morning

30 Burpee Muscle up

Time: 13:38

Evening

30 minutes:

EMO Odd Minute: AMRAP 2x20kg dumbbell thrusters
EMO Even Minute: AMRAP Burpees

Morning

40-30-20-10

Alternating leg pistols
24kg KB Swings

Time: 8:13

Workout is inspired by Cinco 1 from the 2013 Crossfit Games. 

Morning

Modified "Murph"

For time:

100 burpees
100 pull ups
200 push ups
300 squats
100 burpees

Time: 23:48

Evening

15 minutes AMRAP:

10 2x20kg dumbbell thrusters
10 clap push ups

9 rounds + 9 thrusters completed

*10 minute rest*

For time:

100 1x12kg dumbbell thrusters
100 push ups

Time: 5:59

Morning

21-15-9

alternating arm snatches @ 18kg (each arm 21-15-9)
32kg kettlebell swings

Time: 7:04

Afternoon

"Cindy"
20 minutes AMRAP:

5 pull ups
10 push ups
15 squats

30 rounds + 2 pull ups

*10 minutes rest*

6 rounds of:
20 alternating legs lunges
25 burpees

Time: 9:36

Morning

600m run
10 burpees
600m run
20 burpees
600m run
30 burpees
600m run
40 burpees

Time: 13:45

Afternoon

5 rounds of:

10 left arm KB snatch @ 18kg
10 right arm KB snatch
10 clap push ups

Time: 6:43

Morning

100 burpees
50 40kg barbell thrusters
30 pull ups

Time: 11:18

Complete recovery

21 Cleans @ 50kg
21 dips

Time: 2:16

Deadlifts

Noon

Deadlifts

8 @ 70kg
5 @ 80kg
5 @ 100kg
3 @ 110kg
3 @ 120kg
1 @ 130kg
1 @ 140kg failed halfway up because lose grip at top

Morning

10 x 14 stories stairs run

Time: 27:13

Evening

10 rounds of:

10 2 x 20kg dumbbell thrusters
10 pull ups

Time: 14:12

Morning

20 minutes AMRAP:

5 right arm KB snatches @ 18kg
5 left arm KB snatches @ 18kg
10 burpees
15 KB swings @ 32kg

10 rounds + 5 Snatches on each arm completed

Evening

5 muscle ups
45 dips
20 pull ups
50 push ups
5 muscle ups

10:16

Finished till push ups by 4:49 and struggled the last 5minutes to complete the last 5 muscle ups. Need to work more on that skill!

Morning

5km run

Time: 18:32 (PR 18:19)

Tired day. Alittle sick last night plus only slept for 3hrs on Saturday night.Might have contributed to the no PR.

Afternoon

12 minutes AMRAP:
 -ascending ladder of thrusters with 2x 20kg dumbbells(5,10,15,20...)
-10 clapping push ups

Completed  up to round of 30 thrusters (finished 11)

Morning

10-20-30-40-50-60-70-80
burpees

start from the first floor of HDB, do 10 burpees, then proceed to level 2, do 20 burpees and etc

Time: 21:47

Night

50 alternating kettlebell snatch
100 burpees
50 alternating kettlebell snatch

*snatch @ 18kg

time: 10:11

Morning

21-18-15-12-9-6-3

Right hand KB snatch @ 18kg
Left hand KB snatch @ 18kg

Time: 12:36

Night

10-20-30-40-50-60-70-80
Kettlebell Swings @ 32kg

after every set advance up 1 storey of staircase, starting from ground floor
Time: 25:02

Morning

4 rounds of:
600m run
12 pull ups

Time: 11:12

Morning

21 pull ups
50 32 kg kettlebell swings
21 pull ups
50 32 kg kettlebell swings
21 pull ups
50 32 kg kettlebell swings
21 pull ups

Time: 14:16

Night

10 minutes AMRAP:
burpees

229 burpees completed

Afternoon

21-18-15-12-9-6-3
40kg kettlebell swings
burpees

time: 7:14

*complete recovery*

10minutes AMRAP:
15 40kg KB Swings
15 burpees

7 rounds completed

Morning

15-14-13-12-11-10-9-8-7-6-5-4-3-2-1
32 kg kettlebell swings
basic burpees(no push ups)

Time: 12:09

*For the burpees jump as high as possible for each rep*

Rest Day

muscle up practice

Afternoon

15 minutes AMRAP:

ascending ladder of barbell thrusters @ 45kg starting from 1
2 muscle ups in between

finished 12 rounds (12 thrusters,2 MU) and 8 thrusters

Morning

10 pull ups
20 Barbell Thrusters @45kg
30 power cleans @ 45kg
40 alternating leg pistol squats
50 burpees
40 alternating leg pistol squats
30 power cleans @ 45kg
20 Barbell Thrusters @45kg
10 pull ups

Time: 18:30

Evening

10 minute AMRAP:
15 40kg snatches
30 burpees

3 rounds + 15 snatches + 10 burpees

*total recovery*


8x 70kg deadlift
5x 80kg deadlift
3x 90kg deadlift
3x 100kg deadlift
1x 110kg deadlift
1x 120kg deadlift
1x 130kg deadlift

take as long as you need to rest in between sets

"Murph"

Morning

1 mile run
100 pull ups
200 push ups
300 squats
1mile run

calisthenics partitioned into 5/10/15
time: 27:39

Anything worth doing in life is worth overdoing.

"Fran"

Afternoon

"Fran"
21-15-9
40kg thrusters
pull ups

Time: 5:25

Need to improve on my thrusters. Pull ups done are strict and not kipping and I plan to keep it that way and reduce my time to sub 3 minutes. Elite times for "Fran" are low 2 minutes but they are done with kipping pull ups so I figured high 2 minutes with strict pulls will be a good target.

Morning

3 rounds of:
14 stories staircase sprint
21 24kg kettlebell swings
12 pull ups

Time: 11:04 (including mandatory rest time taking lift down)

Running (Monostructural) , Gymnastics, Weightlifting. The better you are at these 3 areas, the fitter you are.

Evening

3 rounds of:

48 burpees
24 24kg kettlebell swings
12 pull ups

Time: 11:51

Felt that it is good to squeeze another workout in today since the morning workout is more of a workout to work on my muscle ups. This workout is more for my work capacity. The burpees really is a killer especially after the 1st round and i had to break the burpees up on the 2nd and 3rd set. Had to do the same for the pull ups too. Managed to go unbroken for the swings. Working out at any time, anywhere! #fitforaction

Picture taken from: anand-orangeman.blogspot.com

Morning

20 Minutes AMRAP:

2 Muscle Ups
4 Bar Dips
8 32kg Kettlebell Swings

13 Rounds, 2Muscle ups + 4 bar dips + 3 Swings Completed

14.5

Morning

21-18-15-12-9-6-3

2x20kg dumbbell thrusters
bar facing burpees

Time: 13:59

Muscle up practice -  got 4 in a row