220404 Monday
Weightlifting Strength Power Jerk 2 sets 3 reps @60% 3 sets 2 reps @70% 3 sets 1 rep @75% 1 min break between sets Metcon For time (cap...
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Osama Kamaluddin
Apr 3, 20221 min read
220403 Sunday Radaman Challenge 1/5
Weightlifting Strength 4 rounds for quality 16 DB bulgarian split squats (8 each leg) 15-20 DB romanian deadlifts 15-20 active hip...
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Osama Kamaluddin
Apr 2, 20221 min read
220402 Saturday
Weightlifting Strength 1 clean + 1 front squat 10 min emom 1 complex start from 60% of 1 RM and build up each minute Metcon 7 min amrap...
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Diane Kazakova
Mar 31, 20221 min read
220401 Friday 🪁
STRENGTH 5x5 FRONT SQUAT 5x10 FRONT FOOT ELEVATED REVERSE LUNGE CONDITIONING EVERY 4 MINUTES × 5 ROUNDS 20 KB SWINGS 15 KB SQUAT TO PRESS...
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Osama Kamaluddin
Mar 31, 20221 min read
220331 Thursday
Metcon In teams of two (time cap لين الله يشوف ليكم) for time: 27-21-15 2DBs burpees knees to elbows 1 min rest 21-15-9 2DBs power clean...
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Osama Kamaluddin
Mar 29, 20221 min read
220330 Wednesday
Weightlifting Strength Front Squats Every 2 mins 3 Sets 3 Reps 3 sec pause in the bottom all at 70-75% of 1RM Metcon For time: (20 min...
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Osama Kamaluddin
Mar 28, 20221 min read
220328 Monday
Weightlifting Strength 10 min emom Min 1: 3-8 Bar muscle ups (SC jumping bmu/strict pullups) Min 2: 3 power cleans @70% of 1RM Metcon For...
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Osama Kamaluddin
Mar 27, 20221 min read
220327 Sunday
Weightlifting Strength Squat clean + thruster + jerk 10 min emom start with 50% of your weakest lift and add weights every minute Metcon...
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Osama Kamaluddin
Mar 26, 20221 min read
220326 Saturday
Weightlifting Strength Back squats 4 sets 3 reps @80-85% of recent 1RM Deadlifts 4 sets 3 reps @80-85% of recent 1RM Metcon 10 min AMRAP...
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Diane Kazakova
Mar 24, 20221 min read
220325 Friday 🫃🏻
EMOM FOR 10 MINUTES: A) 12 ALTERNATING ARNOLD PRESS B) 12 CHEST RAISES EMOM FOR 10 MINUTES A) 12 SEATED SHOULDER FLYS B) 12 SEATED FRONT...
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Osama Kamaluddin
Mar 24, 20221 min read
220324 Thursday
Weightlifting Strength Squat Snatch find your 2RM touch and go Metcon In teams of two (20 min cap) for time: 60 cal bike 6 rope climbs 18...
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Osama Kamaluddin
Mar 23, 20221 min read
220323 Wednesday
Weightlifting Strength Power clean + Hang power clean find max 1+1 6 min emom 1 power clean at 90% Vups accumulate 60 reps Metcon 3...
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Osama Kamaluddin
Mar 21, 20221 min read
220322 Tuesday
Weightlifting Strength Back Squats find 3RM every 2 mins 3 sets 3 reps @90% of 3RM Metcon For time 21 Pullups 42 Double unders 21 Push...
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Osama Kamaluddin
Mar 20, 20221 min read
220321 Monday
Weightlifting Strength Snatch + snatch balance find technical heavy 2+1 5 min emom 1+1 @90% with 2 second pause in the bottom of snatch...
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Osama Kamaluddin
Mar 20, 20221 min read
220320 Sunday
Weightlifting Strength Split jerk build to a technical heavy 5 sets 1 rep @80% 3 sec pause in the dip 5 sets 1 rep @70% 3 sec pause in...
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Osama Kamaluddin
Mar 18, 20221 min read
220319 Saturday
Weightlifting Strength 1 power clean + 2 front squats find your heavy for today 5 min emom 80-90% Metcon 10 min emom min 1: Max cals min...
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Diane Kazakova
Mar 17, 20221 min read
220318 Friday 🥵
FOR TIME: From REPS 13-1 A) AMERICAN KB SWINGS B) HANG SNATCH REVERSE LUNGE R C) HANG SNATCH REVERSE LUNGE L D) BURPEES
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Osama Kamaluddin
Mar 16, 20221 min read
220317 Thursday
Weightlifting Strength Split jerk find todays heavy single with 3 sec pause in the catch Metcon In teams of two (22 min cap)...
110 views0 comments
Osama Kamaluddin
Mar 16, 20221 min read
220316 Wednesday
Weightlifting Strength Back squats Build to 3 RM Every 30 sec 1 rep @80% for 10 sets Back rack lunges 3 sets 10 rep Metcon 10 min AMRAP...
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Osama Kamaluddin
Mar 15, 20221 min read
220315 Tuesday بادي بلدنق
تمرين ذو جهد عالي حتى اجهاد العضلة Super set 12-12-10-10 DB bench press DB fly Super set 10-10-8-8 DB rows Weighted good mornings Super...
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