250110 Saturday

Osama Kamaluddin
Jan 10
1 min read

Strength

Back squats

Every 90 sec, 5 sets 5 reps building to heavy

5 min emom 1 paused back squat at 100%

Metcon

5 rounds for time

20 DUs

8 single arm DB push press 22.5/15

6 toes to bar

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260526 Tuesday

In teams of two For Time 1K synchro run 30m HSW 3 rounds 12 DB thrusters 22.5/15 12 synchro burpees For time 20 Toes to bar 10 DB bench press 22.5/15 15 box jump overs 10 DB bench press 5 BMU 10 DB be

260525 Monday

Strength 15 min EMOM Min 1: 5 strict press at 50-60% at recent 1RM Min 2: 3 deadlift at 75-85% at recent 1RM Min 3: Rest Metcon For Time (12 min Cap) 50-40-30-20-10 DUs Wallballs

260524 Sunday

Strength Overhead Squats build to 3RM Metcon 16 Min AMRAP 10/8 Cal bike or row or 200M run 5+5 KB snatch 10 KB goblet squats 24/16 1 min rest after each round

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