Ladders

Wednesday, 27th June 2007 @ Fitness Network

3 Rounds for time of :-

• Deadlift @ 152 lbs (1-2-3-4-5 reps)
  
• Military Press with KB @ 53lbs (1-2-3-4-5 reps per arm)
  
• Run 400m

Deadlifts and Presses were done as supersets in a ladder format(eg. do 1 deadlift, do 1 press/arm then 2 deadlifts, 2 presses/arm etc.). Total of 45 Deadlifts and 90 Presses.

Done by:

• Jonathan
  

Running was easy...

Sunday, July 17th 2007.

Running was easy..... lucky there was running involved!

3 rounds for time of:

1. 3 reps of bar muscle up
2. 6 reps of deadlifts (176lbs)
3. KB press 9 reps each hand
4. 400m run

Done by:

• Jonathan
• Soon

HARDCORE!

June 10, 2007
Sunday morning @ Fitness Network, Centerpoint
Workout:-
10-9-8-7-6-5-4-3-2-1 reps of:

1. pullup
2. bench press - body weight (65KG)
   
3. single arm KB swing
4. KB snatch
5. KB clean & press

KB= 24KG
(done in tag-team format)

Done by:

• Jonathan
• Soon

Time taken: 1:25

Strength Training

Fitness Network. June 3rd 2007

5 Rounds of:

• 5 Bench press (176, 186, 191, 196, 201 lbs)
• 5 Pullups with 40 lbs dumbbell
  
• 2 minutes recovery between each rounds maintaining HR between 60 - 70% of MHR
  

Jonathan - pullups with 40 lbs dumbbell


Done by

1. Jonathan
2. Soon
   

Last Minute 2

Fitness Network, May 27

5 rounds for time of:

• 5 barbell clean and jerk, 115lbs
  
• 400m run

Done by

1. Jonathan 14:59
2. Soon 17:04
   

"Last Minute"

Click here to view workout

Venue: Fitness Network. Morning, May 13

Done by:

• Jonathan 10:33
• Soon 10:29

Outdoor 001

Venue: Kiara softcore park, evening, May 12

3 rounds for time of:

1. run - 1k
2. pushup - 50 reps
3. situp - 50 reps

Done by:

• Soon 26:34 (avg hr: 155, max hr: 172)
  

Hardcore...

Venue : Fitness Network

"150" or 149 to be exact..
For time of :

• 12 Pull-ups
• 25 Deadlifts @ 95lbs
• 25 Push ups
• 25 Box Jumps @ 24"
• 25 Floor Wipers @ 45lbs
• 25 One Arm DB Clean & Press @ 25lbs
• 12 Pull-ups

Done by :

• Jin Han (Round 1 - 10:12, Round 2 - 12:25, 5 min break between rounds)

Other stuff done today -

5 rounds for time of :

• 5 Clean & Jerk @ 115lbs
• Run 400m

Done by :

• Jonathan (15:59) Average HR: 168bpm/86%, Max HR: 177bpm/91%

Workouts of the Day

Venue : Fitness Network

#001
21-18-15-12-9-6-3 reps of :

• 24kg KB Swing
• Pull ups

Done by :

• Jonathan (12:54)
• Soon (10:54) Tuesday night, May 29
  

#002
5 rounds for time of :

• 15 Overhead Squats
• Run 400m

Done by :

• Jin Han @ 10 lbs for OH Squats (24:51)

"300"

For time of:

• pullup - 25 reps
• deadlift - 50 reps - 135lbs
• pushup - 50 reps
• box jump - 50 reps - 24" box
• floor wiper - 50 reps (L & R = 1 rep) - 114lbs bar
• barbell clean & press (bar touches the floor each rep) - 50 reps - 75lbs
• pullup - 25 reps

Done by:

1. Soon - time: 41.28, avg heart rate: 140 bpm, max heart rate: 168 bpm (box jump lah!) (Sunday 6 May 2007)
   

Jin Han's Birthday Workout

"Jin Han"

3 rounds for time of:

• 5 Pull ups
• 10 Push ups
• 15 KB Sumo Deadlifts @ 24kg
• 20 Box Jumps @ 24"
• 5 Floor Wipe-outs

Done by:

• Jin Han 14:23 (27 April 2007)

Note: Jin Han's birthday falls on 28 April.

SnS Workouts

SnS (Short and Sick) Workouts

#001
3 rounds for time of:

1. Deadlift @ Bodyweight - 10 reps
2. Box Jump @ 24" - 10 reps
3. Pull-ups - 10 reps
4. Dips - 10 reps

Done by :

• Jonathan 10:14 (30 April 2007)

#002
3 rounds for time of:

1. Push Press @ 115lbs - 5 reps
2. Pull ups - 10 reps
3. Push ups - 15 reps
4. Run 400m

Done by :

• Jonathan 11:14 (2 May 2007)

"Helena" 3 rounds for time of run, KB swing, pullups & bench presses

25 April 2007
Fitness Network
"Helena"

3 rounds for time:

1. run - 400m
2. kettlebell swing 24KG - 21 reps
3. pullups - 12 reps
4. bench press - bodyweight (65KG) - 12 reps

Done by

• Jonathan 20:19
• Soon 18:59 (3 May 2007)
  

"Fran" 21/15/9 reps of thrusters & pullups

22 April 2007
Sunday morning
Venue: Fitness Network
"Fran"

21 - 15 - 9 reps of:

1. barbell thrusters
2. pullups

Done by:

• Soon 9:23 (95lbs barbell)
• Jonathan 11:42 (95lbs barbell)
• Jin Han 5:55 (65lbs barbell)
• Navin 7:00 (65lbs barbell)
  

"Cindy" 20 mins of pullups, pushups & squats

18 April 2007
Wednesday evening
Venue: Fitness Network
"Cindy"

20 minutes of:

1. pullups - 5 reps
2. pushups - 10 reps
3. squats - 15 reps - body weight

Done by:

• Jin Han - 12 rounds
• Jonathan - 20 rounds
• Soon - 20 rounds
• Johnson - 15 rounds
  

"Last Minute" 3 rounds of pullups, dips, deadlifts & 400m run

15 April 2007
Wednesday 9:30am
Venue: Fitness Network
"Last Minute"

3 rounds of:

1. pullups - 10 reps
2. dips - 10 reps
3. deadlifts - 10 reps - 60KG
4. 400 meters run on treadmill

Done by:

• Jonathan - 14:31 May 13
• Soon - 14:22 May 13