251201 MondayOsama KamaluddinNov 30, 20251 min readStrengthDeadliftsBuild to 5 RM3 sets 3 reps every 2 mins at 100%Metcon18 min AMRAPIn teams of two60 DUs20 DB thrusters 22.5/156 bar muscle ups
260922 TuesdayIn teams of two 30/20 cals 30 deadlifts 80/55 30/20 cals 1 min rest 3 rounds 20 1DB box step overs 22.5/15 10 BMU 1 min rest 30/20 cals 20 power cleans 80/55 30/20 cals 1 min rest 3 rounds 10 2DB box
260921 MondayStrength build to 1RM thruster Metcon 3 rounds for time 9 clusters 60/40 18 toes to bar 10 min cap
260920 SundayGymnastics 1 set max unbroken ring dips / box dips / pushups 4 sets at 50% 1 set max unbroken strict pullups / ring rows 4 sets at 50% Metcon For time 40 cals or 500m run 40 wallballs 40 pullups 40 bo
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