220429 Friday🚜
On the 3:00 x 10 Rounds: 1,000 Meter Bike Erg Max Distance Farmer's Carry 22.5 / 15 kg's
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Osama Kamaluddin
- Apr 23, 2022
- 1 min
220423
Weightlifting Strength Front Squats build up to a heavy set of 5 3 sets 3 reps @ same weight Metcon 6 min amrap 4 thrusters 4 pullups 3...
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Diane Kazakova
- Apr 22, 2022
- 1 min
220422 Friday 🏖
EMOM FOR 30 MIN A) 10 DB Squat Cleans B) 10 KB Swings C) 10 DB Sumo Deadlift High Pull D) 15 KB Swings E) 10 DB Push Press F) 20 KB...
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Osama Kamaluddin
- Apr 21, 2022
- 1 min
220421 Thursday
Metcon In teams of 2 or 3 15 min amrap buy in: 30 complexes remaining time amrap: 30 1DB overhead lunges 200 DUs 30 HSPUs 2 min rest 12...
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Osama Kamaluddin
- Apr 20, 2022
- 1 min
220420 Wednesday
Weightlifting Strength Every 3 mins for 5 sets 3 deadlifts @75-85% of recent 1 rm (do not build to 1 rm) Metcon 50-40-30-20-10 DUs...
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Osama Kamaluddin
- Apr 19, 2022
- 1 min
220419 Tuesday
Weightlifting Strength Bench press build to a heavy single with 2 sec pause at the chest 5 sets 1 rep @same weight without pause 10 min...
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Osama Kamaluddin
- Apr 18, 2022
- 1 min
220418 Monday
Weightlifting Strength Hang snatch find todays heavy 2 rep, no dropping the bar 8 min emom 1 hang snatch @80% of 1 Metcon 4 sets 90 sec:...
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Osama Kamaluddin
- Apr 17, 2022
- 1 min
220417 Sunday Radaman Challenge 5/5
Weightlifting Strength Back squats Every 2 mins 4 sets 3 reps @75% RX Metcon (Ramadan Challenge 5) 18 min amrap 5 pullups 10 pushups 15...
529 views17 comments
Osama Kamaluddin
- Apr 16, 2022
- 1 min
220416 Saturday
Weightlifting Strength Overhead squats Establish todays heavy 3rep 5 sets 1 rep 3 sec pause bottom (same weight as 3rep) Metcon 4 rounds...
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Diane Kazakova
- Apr 15, 2022
- 1 min
220415 Friday 🥹
1. “Spiral Staircase” AMRAP 12: 2 Push Press 8 Front Rack Box Step-ups 4 Push Press 8 Front Rack Box Step-ups 6 Push Press 8 Front Rack...
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Osama Kamaluddin
- Apr 14, 2022
- 1 min
220414 Thursday
Metcon In teams of 2 3 rounds 200m run together 16 handstand pushups 8 front rack lunges 2dbs 6 rope climbs 2 mins break For time 60 cals...
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Osama Kamaluddin
- Apr 13, 2022
- 1 min
220413 Wednesday Radaman Challenge 4/5
Weightlifting Strength (Ramadan Challenge 4A) 3 rep front squat RX Metcon (Ramadan Challenge 3B) 8 min amrap 16/12 cal row 8 shoulders to...
409 views25 comments
Osama Kamaluddin
- Apr 12, 2022
- 1 min
220412 Tuesday
Weightlifting Strength Bench press build to 1 RM 2 sec pause on chest Drop to 80-90% and do 10 sets 1 rep no pause Metcon 3 rounds for...
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Osama Kamaluddin
- Apr 11, 2022
- 1 min
220411 Monday
Metcon 2 rounds (46 min total) 4 min amrap max cal row 2 min break 4 min amrap 15 burpees over the bar 10 deadlifts 2 mins break 4 min...
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Osama Kamaluddin
- Apr 10, 2022
- 1 min
220410 Radaman Challenge 3/5
Weightlifting Strength (Ramadan Challenge 3A) 3 rep max hang squat cleans (no dropping the bar) RX Metcon (Ramadan Challenge 3B) For time...
428 views38 comments
Osama Kamaluddin
- Apr 9, 2022
- 1 min
220409 Saturday
Weightlifting Strength Power Snatch 10 min emom 3 touch and go start from 50% and build up every minute till you reach a heavy set of 3...
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Diane Kazakova
- Apr 7, 2022
- 1 min
220408 Friday 🐻🤸🏻
EMOM FOR 20 MINUTES A) 5 Bear Complex B) 10 Handstand Push-ups and some abs work
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Osama Kamaluddin
- Apr 7, 2022
- 1 min
220407 Thursday
Metcon 50 rounds for time in teams of 2 (alternating rounds) 1 bar muscle up 2 2DBs devil presses 3 2DBs thrusters RX Age 17-44...
161 views1 comment
Osama Kamaluddin
- Apr 6, 2022
- 1 min
220406 Wednesday Radaman Challenge 2/5
Weightlifting Strength (Ramadan Challenge 2A) 1 rep max snatch RX Metcon (Ramadan Challenge 2B) For time (15 min cap) 25 pushups 20 2DB...
449 views34 comments
Osama Kamaluddin
- Apr 5, 2022
- 1 min
220405 Tuesday
Weightlifting Strength Box squats build to a heavy 3 Gymnastic Strength Handstand hold accumulate 4 min hold Metcon 3 rounds for time...
147 views0 comments
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