251019 Sunday

Osama Kamaluddin
Oct 18
1 min read

Gymnastics

16 min EMOM

Min 1: 8-15 ring dips

Min 2: 30-50 sec plank hold

Min 3: 10-20 false grip ring rows/pullups

Min 4: rest

Metcon

2 rounds

3 mins amrap

2-4-6-8-10 etc

Burpees

pullups

1 min rest

3 mins amrap

2-4-6-8-10 etc

Air squats

Alt DB snatch (22.5/15kg)

1 min rest

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251109 Sunday

Weightlifting Power cleans Every 90 sec 2 reps for 5 sets at 70-80% Metcon 5 min amrap 12/8 cal row 8 burpees over the bar 6 hang power cleans 60/40 3 ring muscle ups or 3 strict pullups (6 ring rows)

251106 Thursday

In teams of 2 For time: 50 Box Jumps 24/20in 30 HSPU 10 Power cleans 70/45kg 2 min rest 50 Air Squats 30 TTB 10 Hang squat cleans 70/45kg 2 min rest 50 Alternating Pistols 30 BMU 10 Front Squats 70/45

251105 Wednesday

Strength Back Squat 5 reps at 75% 3 reps at 85% amrap at 95% Metcon 6 min amrap 3 Thrusters 60/40 30 DUs 4 mins rest 10 min amrap Cindy 5 pullups 10 pushups 15 squats

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