250623 Monday

Osama Kamaluddin
Jun 22, 2025
1 min read

Strength

Every 3 mins for 5 rounds

3 front squats at 70-80% of your recent max (Or build to a heaviesh 3 if no 1rm)

Followed by 10-20 jumping squats at body weight

Metcon

For time (15 min cap)

100 DUs

40 2DB STOH 22.5/15

30 toes to bar

20 box jumps

10 2DB devil presses

100 DUs

Accessories

3 rounds for quality

15 tricep extensions

15 bicep curls

Recent Posts

See All

260217 Tuesday

Strength Every 2 mins x10 6 bench press 6 deadlifts At 60-70% of your recent max Metcon 20 min emom 1 min max row 1 min max shuttle runs 1 min rest

260226 Monday

Strength Front rack lunges Build to 6 rep max alternating Drop to 40-50% and do 15 reps of the following complex 1 front squat + 1+1 lunges Metcon For time 40 cal row or 600m run 30 alt db hang power

260215 Sunday

Gymnastics 16 min EMOM Min 1: 4-10 RMU/BMU Min 2: 15-25 superman extensions Min 3: 8-12 alternating pistols Min 4: rest Metcon In teams of 3 Complete 300/200 cals on Bike or Rower

Comments