25129 Monday

Osama Kamaluddin

Dec 28, 2025

1 min read

Strength

Strict press

Build to 6RM

3 sets 6 reps at 70-80%

Barbell Good mornings

4 sets 8 reps heavy

Single leg deadlifts

3 sets 8-12 reps heavy (each leg)

Metcon

3 rounds for time

15 toes to bar

12 2DBs lunges 22.5/15

9 burpees over DBs

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In 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 Monday

Strength build to 1RM thruster Metcon 3 rounds for time 9 clusters 60/40 18 toes to bar 10 min cap

260920 Sunday

Gymnastics 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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