251215 Monday

Osama Kamaluddin
Dec 14, 2025
1 min read

Strength

Push press

Build to 4RM

3 sets 4 reps at 70-80%

Metcon

2 rounds

2 mins

20/15 cal or 300m run

AMRAP KB step ups

1 min rest

2 mins

50 DUs

AMRAP KB swings

1 min rest

2 mins

20 burpees

AMRAP KB snatch

1 min rest

24/16KG

Recent Posts

See All

260119 Monday

Strength Strict press 5 sets 3 reps heavy Metcon Every 5 mins for 5 rounds 200m run 30 Russian swings 20 goblet squats 10 burpees over kb

260118 Sunday

Weightlifting Power snatch Build to 2 rep heavy 5 min emom 1 power snatch at 90-100% 3 sec pause in the receiving position Metcon 4 rounds for time 30m walking lunges 1 DB 22.5/15 15 single arm devil

260117 Saturday

Strength Front squats 5 sets 3 reps heavy Metcon For time: 60/45 cal row 40 pullups 30 wallballs 20 DB snatches 5 rope climbs 18 min cap

Comments