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220222 Tuesday بادي بلدنق
تمرين ذو جهد عالي حتى اجهاد العضلة 4 Sets 8-12 reps Bench press Strict pullups Sh upright row Bicep hammer curl Overhead extension 4 sets...

Osama Kamaluddin
Feb 22, 20221 min read
99 views
2 comments


220221 Monday
Aerobic Capacity In teams of 2 20 mins Max cals Metcon 21-15-9 KB swings Chest to bar pullups RX Age 17-44 (24/16KG) RX Age 14-16 and...

Osama Kamaluddin
Feb 21, 20221 min read
159 views
0 comments


2200220 Sunday
Weightlifting Strength 5 RM strict press 3 RM push press 1 RM push jerk Metcon 9 min amrap 5 deadlifts 3 power cleans 1 cluster RX Age...

Osama Kamaluddin
Feb 20, 20221 min read
130 views
0 comments


2200219 Saturday
Weightlifting Strength Squat Snatch build to heavy (no misses) Metcon For time (12 min cap) 400m run 30 Toes to bar 20 Pistols 10 Burpees...

Osama Kamaluddin
Feb 19, 20221 min read
117 views
0 comments
220218 Friday 🐰
STRENGTH: 4 SETS 30 SECONDS REST BETWEEN MOVEMENTS 10 BOX SQUATS 10 BULGARIAN DEADLIFTS R/L 10 SUMO SQUAT PULSE COMBO CONDITIONING: AMRAP...

Diane Kazakova
Feb 17, 20221 min read
97 views
0 comments


2200217 Thursday 🔥
Metcon In teams of 2 5 rounds for time: 20 STOH 50 DUs (or 200m run 😒) 2 mins rest 4 rounds for time: 20 back squat 20 alternating front...

Osama Kamaluddin
Feb 17, 20221 min read
143 views
2 comments


2200216 Wednesday
Weightlifting Strength 1 Power clean + 1 hang clean + 1 split jerk build to heavy Metcon 21-15-9 hang power cleans cals bike RX Age 17-44...

Osama Kamaluddin
Feb 16, 20221 min read
94 views
0 comments


220215 Tuesday بادي بلدنق
تمرين ذو جهد عالي حتى اجهاد العضلة Super sets Db bench press 12 - 12-10-10 DB floor fly 10-10-10-10 Barbell rows 12- 12- 10-10 Incline DB...

Osama Kamaluddin
Feb 15, 20221 min read
113 views
0 comments


2200214 Monday
Weightlifting Strength Back squats 8 sets 2 reps every 90 sec @85-90% of 1 RM Romanian deadlifts 3 sets 8 reps as heavy as form allows...

Osama Kamaluddin
Feb 14, 20221 min read
178 views
1 comment


2200213 Sunday
Gymnastic Strength Pullup development kipping pullups butterfly pullups Metcon 20 min amrap 5 pullups 10 pushups 10 squats 20/15 cals...

Osama Kamaluddin
Feb 13, 20221 min read
140 views
0 comments


2200212 Saturday
Weightlifting Strength Snatch Complex 1 snatch pull + 1 snatch build to heavy 2+1 6 mins EMOM 1+1 @80% Metcon For time: 800m run 40...

Osama Kamaluddin
Feb 12, 20221 min read
87 views
0 comments
220211 Friday
BUY IN: 50 AIR SQUATS AMRAP FOR 15 MINUTES: 10 FRONT LUNGES 10 ALTERNATING CURTSY LUNGES WITH SNATCH 10 SUMO DEADLIFT HIGH PULL 10...

Diane Kazakova
Feb 10, 20221 min read
43 views
0 comments


2200210 Thursday
Metcon In teams of 2 For time: 6-9-12-9-6 burpees over bar front squats bar muscle ups 2 mins rest 4 rounds: 30 abmat situps (20 ghd...

Osama Kamaluddin
Feb 10, 20221 min read
124 views
1 comment


2200209 Wednesday
Gymnastic Strength 20 min EMOM Min 1: L-sit (sc tucked sit) Min 2: 20-40 sec bottom of pistol hold right leg (sc wall sit) Min 3: 20-40...

Osama Kamaluddin
Feb 8, 20221 min read
134 views
0 comments


220208 Tuesday
تمرين ذو جهد عالي حتى اجهاد العضلة DB Bench press 4 sets 8-12 reps Barbell inverted row (hollow body) from the rack 4 sets 8-12 reps DB...

Osama Kamaluddin
Feb 8, 20221 min read
130 views
0 comments


2200207 Monday
Weightlifting Strength Bear complex 1 power clean + 1 front squat + 1 push press + 1 back squat + btn push press build to max Metcon 9...

Osama Kamaluddin
Feb 7, 20221 min read
143 views
1 comment


2200206 Sunday
Weightlifting Strength Back squat 6 Sets 3 reps every 2 mins @75-80% Metcon For time (12 min cap) 5 rope climbs 15 deadlifts 4 rope...

Osama Kamaluddin
Feb 5, 20221 min read
138 views
0 comments


2200205 Saturday
Weightlifting Strength 1 Power clean + 1 power jerk 10 reps @50% 8 reps @60% 6 reps @70% 4 reps @75% 2 reps @80% Metcon 20 min amrap...

Osama Kamaluddin
Feb 5, 20221 min read
77 views
0 comments
220204 Friday
5 ROUNDS 20 SECONDS REST BETWEEN MOVEMENTS A) 10 Split Stance Barbell DL R/L B) 15 Barbell Hip Thrusts C) 10 Thrusters D) 20 Heavy KB...

Diane Kazakova
Feb 3, 20221 min read
65 views
0 comments


2200203 Thursday
Metcon In teams of 2 For time: 50 burpees over bar 40 snatches 50 box jumps 40 STOH 2 mins rest For time: 40 burpees over bar 30 snatches...

Osama Kamaluddin
Feb 3, 20221 min read
142 views
1 comment
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