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220429 Friday🚜
On the 3:00 x 10 Rounds: 1,000 Meter Bike Erg Max Distance Farmer's Carry 22.5 / 15 kg's

Diane Kazakova
Apr 29, 20221 min read
25 views
0 comments
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...

Osama Kamaluddin
Apr 23, 20221 min read
240 views
0 comments
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...

Diane Kazakova
Apr 22, 20221 min read
77 views
0 comments
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...

Osama Kamaluddin
Apr 21, 20221 min read
214 views
0 comments


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...

Osama Kamaluddin
Apr 20, 20221 min read
207 views
0 comments


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...

Osama Kamaluddin
Apr 19, 20221 min read
165 views
0 comments


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:...

Osama Kamaluddin
Apr 18, 20221 min read
233 views
0 comments


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...

Osama Kamaluddin
Apr 17, 20221 min read
533 views
17 comments


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...

Osama Kamaluddin
Apr 16, 20221 min read
148 views
0 comments
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...

Diane Kazakova
Apr 15, 20221 min read
73 views
0 comments


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...

Osama Kamaluddin
Apr 14, 20221 min read
142 views
0 comments


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...

Osama Kamaluddin
Apr 13, 20221 min read
411 views
25 comments


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...

Osama Kamaluddin
Apr 12, 20221 min read
105 views
0 comments


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...

Osama Kamaluddin
Apr 11, 20221 min read
158 views
0 comments


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...

Osama Kamaluddin
Apr 10, 20221 min read
433 views
38 comments


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...

Osama Kamaluddin
Apr 9, 20221 min read
128 views
0 comments
220408 Friday 🐻🤸🏻
EMOM FOR 20 MINUTES A) 5 Bear Complex B) 10 Handstand Push-ups and some abs work

Diane Kazakova
Apr 7, 20221 min read
71 views
0 comments


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...

Osama Kamaluddin
Apr 7, 20221 min read
164 views
1 comment


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...

Osama Kamaluddin
Apr 6, 20221 min read
454 views
34 comments


220405 Tuesday
Weightlifting Strength Box squats build to a heavy 3 Gymnastic Strength Handstand hold accumulate 4 min hold Metcon 3 rounds for time...

Osama Kamaluddin
Apr 5, 20221 min read
150 views
0 comments
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