251105 Wednesday

Osama Kamaluddin
Nov 4
1 min read

Updated: Nov 5

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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251207 Sunday

Strength Back squats 2 sets 6 reps 2 sets 5 reps 2 sets 4 reps All at 75-85% of your 1 RM Metcon 9 min amrap 9 deadlifts 60/40 9 pushups 9 pullups

251206 Saturday

Strength 4 rounds for quality 8-10 barbell good mornings 8-10 DB staggered deadlifts each leg Metcon 4 rounds (18mins total) In a 3 min window 20/15 cal 10 hang clusters 40/30 Max burpees 2 mins rest

251204 Thursday

For time In teams of 2 800m synchro run 20 power snatch 50/35 40 toes to bar 60 wallballs 40 toes to bar 20 power snatch 800m synchro run 8m HSW 8 HSPUs 4m HSW + 1 pirouette each partner 16 BMUs 4m HS

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