This is Dee Journey

60 mins treadmill run. HR: 125bpm

21-18-15-12-9-6-3
Power cleans @ 17kg
Sit ups
Superman Arch

15 mins zone 2 run

2R of:
10 x 40s on (13km/hr), 40s off
5 mins walk in between

5 mins zone 2 run

70 mins zone 2 run. 143bpm. 6:08min/km, 11:43km.

5R E4MOM
3 x 83% 1 RM Front squat @50kg
12 cyclist squat @ 25kg DB

10 mins each
21-15-9
Ring rows
12.5kg DB press @ 5RIR

21-15-9
Barbell pendlay rows @ 40kg
Knee Push ups

9-6-3
Devils press @ 12.5kg each hand

Part 1 (Cap 24 mins)
1000m row
100 wall balls @ 4kg
80 DB snatches alt hand @ 10kg
60 Box Jump Overs
40 banded strict pull up
20 burpees

Directly into

Part 2 (12 mins AMRAP)
8 cal row
10 Barbell push press @ 25kg
10 Ring Rows
10 American KB swings @ 10kg
I did 4 sets and 2 workout

4R of:
7 mins run, 3 mins rest
1st round: 5:11 min/km
2nd round: 5:05 min/km
3rd round: 5:05 min/km
4th round: 5:06 min/km

RPE 3
Sled push 15m @150kg
Sled pull 15m @ 100kg
8 goblet squats @ 12kg
10 knee push ups

5R of 5 mins of:
Bike – 3 min 30s
KB deadlift @ 24kg
DB Push Press @ 7.5kg each hand
10 ring rows

15 mins Zone 2 treadmill run

2R:
9 x 40s on / 40s off
5 mins walk in between

Zone 2 Treadmill Run. 70 mins. 127bpm

40 min AMRAP:
30 cal row
20KB Sumo Deadlift High Pulls @16kg
15 wall balls @ 6kg
10m burpee broad jump (aim 2m, i can 1.8m to 1.9m)
20m sandbag lunges @ 20kg
10 knee push ups

I did 5 rounds and 2 workout

5R E4MOM:
3 reps at 83% 1RM front squat @ 45kg
10 cyclist squats with 25kg DB

Every 10 min perform
21-15-9
Ring Rows
BB bench press @ 25kg

21-15-9
Barbell pendlay row @ 40kg
Knee push ups
9-6-3
Dumbbell’s devil press (2x10kg)

800m run – 4:35 min/km pace
3 mins rest
400m run – 4:35 min/km pace
2.5 mins rest
200m run x 5 – 4:30 min/km pace
2 mins rest x 5

35 mins cap
960m run then
AMRAP:
5 burpees
10 WB @7kg
15 cal row/ski – 3R row, 1R ski
20 american kettle bell swing @12kg
25 sit ups
290m run

Foundation 3R+
Intermediate 4R+ – I did this (up to kettle bell swings only)
Pro 5R+

3 min on, 1 min off
8R of:
Alt between A & B

A
Row 14 calories
12 High to low plank
Max burpee over rower @ 22, 18, 18, 17

B
Ski 10 calories
13 WB sit up @ 6kg
24 russian twist @ 6kg
Max 6kg wall balls @ 27, 30, 30, 30

HR: 146 bpm

5R E4MOM:
6 reps of 75% 1RM Front squat @ 40kg
8 cyclist goblet squat @20kg – limited by arm ability to hold up heavy KB, legs can go heavier

10 mins to perform:
21 – 15 – 9 bench press @ 24kg
15 – 12 – 9 bent over row with barbell @ 40kg

Zone 2 Run. 1 hour. 9.47km. 139bpm. 6:21min/km

4R E3MOM
3 depth jumps from 20 inch box
8 knee push ups

2R of:
60 calories row
50m walking lunges @ 20kg
40 wall balls @ 6kg
30m burpee broad jump
20 russian kettle bell swings @ 24kg
10 burpees
HR: 148bpm

12 min x 3 ( Finish within 10 mins for 2 mins rest
6:40 pace, 1500m, HR: 120bpm

Time cap 60 mins
10 – 20 – 30 – 40 – 50

Discount for ladies
Lunges @ 20kg
Cals Ski @ 8 cals
Wall Balls @ 6kg
Cals Row @ 8 cals
Burpee over box @ 5, 10, 15, 20

Every 6 mins, run 340m
HR: 151 bpm

Treadmill Zone 2 Run. 40 mins. 125bpm

21 – 15 – 9
Cals Row
Burpee over Row
Time: 6:34

Every 3.5 mins for 14 mins (4 rounds)
9 cal on bike
10 wall balls heavy – 7kg
10 plyo lunges (each leg)

3 rounds for quality
15 fast mountain climbers (each leg)
15 russian twists @16kg KB
30 sec hollow hold (hard – can only hold max 15s and stagger to finish)

E4MOM 5R
5 reps 75% 1 RM front squat @ 40kg
7 + 7 (left and right) hip thrust single leg at the bench

E4MOM 3R
6 cyclist squat @22kg
12 DB good mornings @14kg

E3.5MOM 3R
10 DB bench press @ 12kg
Single DB row heavy weight @22kg

Zone 2 Run. 40 mins. 5.94km. 6.47min/km. 133bpm

E6MOM 8R:
Alternate A & B

A.
12 KB DL @ 24kg
12 Burpees
10 calories row
30 WB @4kg

B.
10 KB swings @ 24kg
12 knee push ups
10 calories row
15 WB @6kg