Goi's Fitness Forum

i tot need to collect fresh mutton?

Monday usual time 430pm

1. Keith - 1 or 2 KB (as necessary b/w 16-24kg), ab wheel
2. Goi - 1x16, 1x20, 1xring
3. vic - 1 abs wheel
4. Phing - 1x16, 1x24, 1xrings

I think also Weixian, and maybe Elliott if he's not in Bali

"Jingle Bells" (I just know I don't want it called Keith)
Overhead lunges x 24 (16kg KBx1)
Ring pushups x 8
Squat jumps x 24
Pull-ups x 6
KB Swings x 10 (20kg or 24kg)
3 rounds for time

equipment is a limiting factor on this one. Suggestion is to do waves of 2, since rings will be limiting.

Suggested changes?

24 Squat jumps after 24 lunges, done 3x, is...ambitious!

OVERHEAD LUNGES THEN SQUAT JUMPS?!?!?

time to take mc on tuesday

Monday usual time 430pm

1. Keith - 1 or 2 KB (as necessary b/w 16-24kg), ab wheel
2. Goi - 1x16, 1x20, 1xring
3. vic - 1 abs wheel
4. Phing - 1x16, 1x24, 1xrings
5. Kev (if i'm coming, have to depend if i have the car), kb, how much do you all need? i have 1x8,12,16,24. Rings.

I think bring the 12(in case some can't do 16kg overhead lunges), the 24, and the rings.

So we will have enough equipment for 3 per station, at least 3 people can go at once, maybe 4-5 if we stagger.

Perhaps, 24 of each of those are ambitious, maybe 16 only to start may be better.

Just tried doing the overhead lunges, it could get interesting by the 3rd set

I say scale it down to 16 lunges 16 jump squats.

16 oh lunges n jump square it is. Will think about a wet weather contingency as well

I think most of the KB stuff can be replaced with DBs in the Safra gym. IIRC they have 2 pairs of every weight. The only iffy one is the KB swings, doesn't feel the same swinging a dumbbell. Maybe a deadlift or clean instead?

20kg can use the hex plate for swings.

Monday usual time 430pm

1. Keith - 1 or 2 KB (as necessary b/w 16-24kg), ab wheel
2. Goi - 1x16, 1x20, 1xring
3. vic - 1 abs wheel
4. Phing - 1x16, 1x24, 1xrings

galapogos wrote:I think most of the KB stuff can be replaced with DBs in the Safra gym. IIRC they have 2 pairs of every weight. The only iffy one is the KB swings, doesn't feel the same swinging a dumbbell. Maybe a deadlift or clean instead?

In the event of rain, I think I'd change it so:

"Jingle Bells" (I just know I don't want it called Keith)
Overhead lunges x 16 (35lb or 15kg plate)
Ring pushups x 8 (if we can't set up rings, 115-135lb/50-60kg bench)
Squat jumps x 16
Pull-ups x 6
Deadlifts x 10 (135lb)
3 rounds for time

I've tried swinging the grip plates before and I don't like it because of clearance issues, so I'd substitute the hip movement.

Just make sure you print/write it out tomorrow

hey i ask you ar. novena, nearest is toapayoh already right? if so i might be able to go find ya'll. just that ar, i won't be doing the workout, since i'll be late>_>

you can be our cameraman.

See you guys later.

dun think i will be coming later not feeling very good today

guys sorry man i don't think i can make it down today also. i'm short on the bloody moolah and given that it's raining, 8.50's really gonna take a toll on me.

Looks like it's just the 3 of us then.

Guys, you already know this by now since it's our SOP. If it rains we go to the Safra Gym. So, if this doesn't work for you please let us know before hand rather than on the day itself. Thanks.

Still 2 hours to let the sky clear and the track dry though...

sry man, it's one of those days that when i wake up, open my wallet and wonder where the hell all the cash went.