top of page

website logoo.png

+97339533130

Search

Osama Kamaluddin

Jan 10, 20221 min read

220110 Monday

Weightlifting Strength

Front rack lunges

6 reps, build to heavy set

then drop to 50% and perform 15 reps of

1 front squat, 1 right lunge, 1 left lunge

Metcon

For time (16 min cap)

40 cals (800m run)

30 Single arm DB hang power clean

20 Burpees

30 Cals (600m run)

20 DB snatch

10 Burpees

20 Cals (400m run)

10 Single arm devil press

RX Age 17-44 (22.5/15KG)

RX Age 14-16 and 45-60 (17.5/12.5KG)

RX Age 8-13 (12.5/7.5KG)

Weightlifting Strength

Front rack lunges

6 reps, build to heavy set

then drop to 50% and perform 15 reps of

1 front squat, 1 right lunge, 1 left lunge

Metcon

For time (16 min cap)

40 cals (800m run)

30 Single arm DB hang power clean

20 Burpees

30 Cals (600m run)

20 DB snatch

10 Burpees

20 Cals (400m run)

10 Single arm devil press

RX Age 17-44 (22.5/15KG)

RX Age 14-16 and 45-60 (17.5/12.5KG)

RX Age 8-13 (12.5/7.5KG)

Recent Posts

220429 Friday🚜

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

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...

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...

Comments

bottom of page