220314 Monday
Weightlifting Strength Hang squat cleans Every 2 mins 3 sets 3 reps @70-80% Metcon 5 rounds (20 min cap) 25/20 cals 20 wallballs 15...
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Osama Kamaluddin
- Mar 13, 2022
- 1 min
220313 Sunday
Weightlifting Strength Deadlifts build to heavy set of 2 drop and go Metcon 2 Rounds AMRAP 2 mins 10 toes to bar 10 power cleans 1 min...
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Osama Kamaluddin
- Mar 12, 2022
- 1 min
220312 Saturday
Weightlifting Strength 1 Snatch pull + 1 Snatch - find todays heavy - Every 30 sec for 6 sets 1 squat snatch @80% - Every 2 mins for 3...
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Osama Kamaluddin
- Mar 10, 2022
- 1 min
220310 Thursday
Weightlifting Strength Hang power clean find technical heavy with 2 sec pause in the catch 10 min emom 1 clean pull + 1 clean @80-90% of...
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Diane Kazakova
- Mar 10, 2022
- 1 min
220311 Friday
EMOM FOR 21 MINUTES: A) 10 SINGLE ARM DEVILS PRESS B) 10 SINGLE ARM SQUAT CLEAN TO THRUSTER C) 40 SECONDS HIGH KNEES
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Osama Kamaluddin
- Mar 9, 2022
- 1 min
220309 Wednesday
Weightlifting Strength Back squats Build to 3 RM EMOM 6 mins 1 rep, same weight Metcon 15 min AMRAP 9 HSPUs 12 alternating db snatches 15...
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Osama Kamaluddin
- Mar 8, 2022
- 1 min
220308 Tuesday بادي بلدنق
تمرين ذو جهد عالي حتى اجهاد العضلة 3 sets 8-12 Bench press Incline db bench press Pullups Barbell rows Skull crushers Bicep curls 100 ab...
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Osama Kamaluddin
- Mar 7, 2022
- 1 min
220307 Monday
Weightlifting Strength Deadlifts build to 6 rep max fast reps 3 sets 6 reps @80% Metcon 3 min amrap 10 deadlifts 10 box jumps 2 mins rest...
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Osama Kamaluddin
- Mar 6, 2022
- 1 min
220306 Sunday
Weightlifting Strength Power clean 2 sets 10-8-6 touch and go @45-50-55% of 1rm Metcon For time 400m run 15 squat cleans 400m run 12...
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Osama Kamaluddin
- Mar 5, 2022
- 1 min
220305 Saturday
Weightlifting Strength Snatch complex 1 power snatch + 1 hang snatch + 1 snatch (drop and go) build to heavy for the day 9 min emom @90%...
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Diane Kazakova
- Mar 3, 2022
- 1 min
220304 Friday 🦅
4 SETS 30 SECONDS REST BETWEEN MOVEMENTS A) 10 DB DROP SNATCH (5/5) B) 3 - 10 WIDE MOUNTAIN CLIMBERS + 3 PUSH- UP COMBO C) 10 ELEVATED...
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Osama Kamaluddin
- Mar 2, 2022
- 1 min
220303 Thursday 🔥
Metcon In teams of 2 for time 20 Toes to bar 2 cleans @110/80kg 20 Toes to bar 4 cleans @100/75kg 20 Toes to bar 6 cleans @90/70kg 20...
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Osama Kamaluddin
- Mar 2, 2022
- 1 min
220302 Wednesday
Weightlifting Strength 1 Snatch + 1 overhead squat build to max back squat every 2 mins 4 sets x 3 reps @75% 3 sec lowering, fast up...
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Osama Kamaluddin
- Mar 1, 2022
- 1 min
220301 Tuesday بادي بلدنق
تمرين ذو جهد عالي حتى اجهاد العضلة 4 Sets 12-15 reps DB Bench press Incline DB press Arnold press 4 sets 10-12 reps Barbell curl Incline...
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Osama Kamaluddin
- Feb 27, 2022
- 1 min
220228 Monday
Weightlifting Strength Deadlifts %of 1 rep max: 8 reps @55% 4 reps @75% 8 reps @60% 4 reps @80% 1-2 mins rest between sets Metcon For...
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Osama Kamaluddin
- Feb 27, 2022
- 1 min
220227 Sunday
Weightlifting Strength Clean complex 1 clean pull + 1 clean + 2 front squats build to heavy max for the day 10 min emom 1 squat clean...
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Osama Kamaluddin
- Feb 26, 2022
- 1 min
220226 Saturday
Weightlifting Strength Power snatch 2 rounds (Touch and go for all) 2-3 mins rest between sets 10 Power snatches @40% 8 Power snatches...
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Diane Kazakova
- Feb 24, 2022
- 1 min
220225 Friday 🇺🇦🇷🇺❤️
4 SETS 30 SECONDS REST BETWEEN MOVEMENTS A) 10 DB Z PRESS B) 10 RENEGADE ROW TO PRESS R C) 10 RENEGADE ROW TO PRESS L D) 20 SEATED FIGURE...
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Osama Kamaluddin
- Feb 24, 2022
- 1 min
220224 Thursday 🔥
Metcon In teams of 2 300 DUs (800m run together😒) 60 Toes to bar 40 snatches 50m overhead lunges 1DB 50 1DB box step up 50 HSPUs 50m...
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Osama Kamaluddin
- Feb 22, 2022
- 1 min
220223 Wednesday
Weightlifting Strength Build to 1rm back squat 5-5-5-3-3-3-1-1-1 Metcon Amrap 12 mins up the ladder 4-8-12-16-20 etc Toes to bar Box step...
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