WOD 310310

Split Jerk 5-5-3-3-1-1

Result: 40, 45, 50, 60, 70, 70kg

then:-

3 rounds of:-

Back Squat @ 65kg, as many repetition as possible.

Result: 35, 30, 20 repetitions

WOD 033010

3 rounds for time of :

400m Run

21 Push Ups (Chest-to-floor)

12 Deadlift @ 100kg

Result: 9:13mins

then:-

"Jackie"

100 Sumo Deadlift High Pull @ 20kg

50 Thrusters @ 20kg

30 Pull Ups

Result: 7:10mins

WOD 032910

15 Press @ 40kg

30 Pull Ups (Chest-to-bar)

10 Press @ 40kg

20 Pull Ups (Chest-to-bar)

5 Press @ 40kg

10 Pull Ups (Chest-to-bar)

Result: 5:53mins

WOD 032610

10 Barbell Thrusters @ 45kg

50 Double Unders

8 Barbell Thrusters @ 45kg

40 Double Unders

6 Barbell Thrusters @ 45kg

30 Double Unders

4 Barbell Thrusters @ 45kg

20 Double Unders

2 Barbell Thrusters @ 45kg

10 Double Unders

Result: 4:37mins

then:-

5 rounds for time of:-

10 Kettlebell Single Arm Swings @ 24kg, L&R

10 Kettlebell Cleans & Jerks @ 24kg, L&R

10 Kettlebell Snatches @ 24kg, L&R

Result: 24:58mins

WOD 032410

In 5mins, do as many repetition as possible of:

Turkish-Get-Ups @ Empty Bar (20kg)

Result: 17 repetitions

then:-

3 rounds for time of:-

1min Medicine Ball Cleans @ 10kg

1min Push Ups (Chest-to-floor)

1min Box Jumps @ 24"

1min Sit Ups

1min Rest

Result: 72 Medicine Ball Cleans, 97 Push Ups, 77 Box Jumps, 87 Sit Ups = 333 repetitions

WOD 032210

Front Squat 3-3-3-

Result: 70, 80, 100kg

then:-

In15mins, do as many rounds as possible of:-

7 Hanstand Push Ups

11 Squats

Result: 18rounds + 4 Handstand Push Ups

WOD 032010

Deadlift 3-3-3

Result: 150, 155, 160kg

then:-

4 round of:

800m Run

90secs Rest

Result: 2:40, 2:45, 2:53, 2:49mins

WOD 031910

Trainer Workout 031910

For time of:

15 Double Kettlebell Clean & Jerk @ 24kg

30 Pull Ups (Chest-to-bar)

30 Burpees

15 Deadlifts @ 100kg

30 Handstand Push Ups

30 Kettlebell Swing @ 32kg

15 Muscle Ups

30 Overhead Walking Lunges @ 25kg

30 Box Jump @ 24"

15 Man Makers @ 35lbs

30 Toes To Bar

30 Double Unders

Result: 35:53mins

WOD 031810

21-18-15-9-6-3

KB Swing @ 32kg

Push Ups (Chest-to-floor)

Result: 6:32mins

WOD 031710

Press 5-5-5

Result: 45, 50, 55kg x4

then:-

"Annie"

50-40-30-20-10

Double Unders

Sit Ups

Result: 5:09mins

then:-

15 Thrusters @ 45kg

30 Pull Ups (Chest-to-bar)

15 Burpees

12 Thrusters @ 45kg

20 Pull Ups (Chest-to-bar)

12 Burpees

9 Thrusters @ 45kg

15 Pull Ups (Chest-to-bar)

9 Burpees

6 Thrusters @ 45kg

10 Pull Ups (Chest-to-bar)

6 Burpees

3 Thrusters @ 45kg

5 Pull Ups (Chest-to-bar)

3 Burpees

Result: 13:35mins

WOD 031610

3 rounds for time of:

15 Back Squat @ 70kg

15 Ring Dips

Result: 5:57mins

WOD 031510

"3 Types of Pull Ups"

3 Weighted Pull Ups @ 45lbs

5 Strict Pull Ups

7 Kipping Pull Ups

Result: 26:26mins (12sets)

then:-

5km Run

Result: 23:14mins

WOD 031310

In 12mins, complete as many round as possible of:-

10 Medicine Ball Slam @ 10kg

10 Push Ups (Chest-to-bar)

Result: 17 rounds

WOD 031210

Trainer Team Workout 12/03/2010

12-9-6

Back Squat @ Body Weight (65kg)

Press @ 1/2 Body Weight (35kg)

Deadlift @ 1 1/2 Body Weight (130kg)

Result: 4:24mins

then:-

Death by 10m + Burpees

Result: 9rounds + 10x 10m+ 7Burpees

then:-

Tabata Squats

Result: 24, 24, 23, 22, 20, 19, 19, 17 = 168

WOD 031110

5 rounds for time of:-

7 Deadlifts @ 100kg

14 Burpees

30 Double Unders

Result: 8:39mins

WOD 031010

30 Muscle Ups for time:-

Result: 6:37mins

then:-

10-9-8-7-6-5-4-3-2-1

Deadlift @ 100kg

Press @ 40kg

Squat Clean @ 50kg

Result: 27:37mins

WOD 030910

3-3-3

Press @ 50, 55, 57.5kg x1

then:-

21-15-9

Pull Ups (Chest-tobar)

Kettlebell Clean & Jerks @ 24kg

Result: 11:39mins

WOD 030810

3 rounds for time of:

300 Rope Skipping

30 Kettlebell Swings @ 32kg

30 Push Ups (Chest-to-floor)

Result: 13:59mins

then:-

5-5-5

Back Squat @ (75) 95, 100, 105kg

Press @ (40) 45, 50, 55kg x3

Deadlift @ (70) 120, 125, 145kg

WOD 030410

For time of:-

50 Deadlift @ Body Weight

Result: 5:58mins @ 96kg

WOD 030310

400m Run

21 Handstand Push Ups

21 Ring Dips

21 Push Ups (Chest-to-floor)

800m Run

15 Handstand Push Ups

15 Ring Dips

15 Push Ups (Chest-to-floor)

1,200m Run

9 Handstand Push Ups

9 Ring Dips

9 Push Ups (Chest-to-floor)

Result: 17:15mins

WOD 030210

"FMP: Crow's Nest"

Full Mission Profile

Situation:

As part a larger joint military operation to push Al Qaeda militants out of the mountainous region in Afghanistan, coalition forces must rescue key high observation points. The attainment of these position is essential to guide are assets to their proper targets.

Your special operations team has been assigned an observation point code name "Crow's Nest", which is currently controlled by an enemy force of about 8 fighters. You will insert at a time when the enemy forces have consistently been observed taking a short break to change guards. It is essential that you take control of that position at all cost.

Objective:

Prior to the change of guard your team will HALO into a small area just below the observation point. Upon radio confirmation that the enemy forces are linking up to switch over, you will rapidly ascend to the point and take them out. Because the element of surprise is the only advantage (they will have the high ground), it is essential that your team make the ascent as fast as possible. Once the point is taken, radio HQ for further orders.

Workout

Ascent:

400m Walking Lunges (Knee must touch the ground every step.)

Take the point:

*If the ascent took:

Less than 9 minutes:-

5 rounds of:

10 Kettlebell Swing @ 24kg

5 Burpees

5 Sumo Deadlift High Pull @ 24kg

9 minutes to 11 minutes:-

10 rounds of:

10 Kettlebell Swing @ 24kg

5 Burpees

5 Sumo Deadlift High Pull @ 24kg

11 minutes to 13 minutes:-

12 rounds of:

10 Kettlebell Swing @ 24kg

5 Burpees

5 Sumo Deadlift High Pull @ 24kg

13 minutes to 15 minutes:-

14 rounds of:-

10 Kettlebell Swing @ 24kg

5 Burpees

5 Sumo Deadlift High Pull @ 24kg

Over 15 minutes:-

15 rounds of:

10 Kettlebell Swing @ 24kg

5 Burpees

5 Sumo Deadlift High Pull @ 24kg

Result: Ascent (8:34) + Take the point (4:25) = 12:59 mins

The easiest FMP mission I ever attend!

WOD 030110

Back Squat 5-5-5

Result: 95, 100, 105kg

Improved! It felt a little easier than the last time I did with such heavy weights!

then:-

For time of:-

30 Pull Ups (Chest-to-bar)

60 Double Unders

20 Pull Ups (Chest-to-bar)

40 Double Unders

10 Pull Ups (Chest-to-bar)

20 Double Unders

Result: 4:28

Attending this workout isn't really that hard. The only tough moment of this is when you try to do double unders after those pull ups. I made myself go all out for pull ups, part of the reason is because I've had enough holiday and is time to kick start my engine again, second part of the reason is I want to know where I stand so far in term of chest-to-bar pull ups.

then:-

"FMP: Avalanche"

Full Mission Profile

Situation:

While on a training exercise earlier today, a NATO aircraft malfunctioned forcing the pilot to eject over the French Pyrenees mountains. The pilot sustained no major injuries, but is suffering from the severe cold, and will need to be rescued ASAP if he is to survive.

Objective:

Your special operation unit will take a helicopter to a safe landing spot approximately 5km from where the pilot's GPS beacon is. This would be a fairly routine rescue, except that you will have to ascend over 2000 vertical feet, deal with hypoxia, and traverse difficult terrain.

You team will be carrying state of the art rewarming suit for the pilot. Each man's load is approximately 40lbs. Based on current temperatures and an incoming storm, you have a drop dead time of 1 hour to get to the pilot and stabilize him to move.

After you have stabilized the pilot. radio the helicopter for pickup location. Because of incoming weather, the longer you take to get there, the further you will have to go to be picked up.

Workout (Wear 20kg vest through out the whole workout.)

Insert:

4 rounds of:

400m Run

50 Squats

3 rounds of:

Kettlebell Swing Breathing Ladder to 5 @ 24kg

4 rounds of:

400m Run

10 Burpees

50 Pull Ups

4 rounds of:

400m Run

25 Box Steps @ 24" (each leg)

3 rounds of:

Kettlebell Swing Breathing Ladder to 5 @ 24kg

4 Long Jumps (2 out and 2 back)

Exfil:

If your insert was 50 minutes or less - Hello comes to you!

If your insert was 50 minutes to 1 hour - Run 800 meters with 20kg vest.

If your insert was 1 hour or more - Run 1.6 km with 20kg vest.

Result: Insert (1hr 28mins) + Exfil (10mins) = 1hr 38mins

This is a workout I was suppose to do with Juan, but due to some silly injury I got from home, I couldn't attend it until now. No joke, this workout is damn tough, but I realized that my body recover pretty fast after the workout, which surprised me. I guess my body somehow gotten used to metabolic conditions.