260310 Tuesday

Osama Kamaluddin
4 hours ago
1 min read

In teams of 2

7 min amrap

8 toes to bar

10 1DB hang clean and jerk

12 cal row/bike

1 min rest

7 min amrap

10m 1DB OH walking lunges

10 alt 1DB box step up

10 strict HSPUs (sc box HSPUs)

10m HSW or 3 wallwalk

1 min rest

7 min amrap

1-2-3-4-5 etc

2DB front squats

Burpees over DBs

1 min rest

7 min amrap

5 RMU/BMU

21 wallballs

50 DUs or 75 SUs

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260309 Monday

Strength Strict press Build to 5RM 20 reps in as little sets as possible at 60% Metcon Every 7 mins for 3 rounds 80 DUs 40 DB alt snatches 22.5/15 40 DUs 20 burpees over DB 10 pullups

260308 Sunday

Gymnastics 16 min EMOM Min 1: 10-15 ring rows Min 2: 20-40 sec hollow hold Min 3: 10-30 sec chin over the bar hold Min 4: 20-40 sec arch hold Metcon 6 min amrap 10 wallballs 10 toes to bar 3 mins rest

260307 Saturday

Strength Back squats 5 sets 5 reps same weight 65-70% of recent 1 RM Metcon 27-21-15-9 Calorie row Power cleans 50/35Kg HSPUs (sc pushups) Run: 500-400-300-200m

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