260316 Monday

Osama Kamaluddin
Mar 16
1 min read

Gymnastics

20 min emom

Min 1: 10-30 sec hanging tuck hold

Min 2: 20-40 sec right leg bottom pistol hold (sc wallsit)

Min 3: 20-40 sec handstand hold

Min 4: 20-40 sec left leg bottom pistol hold (sc wallsit)

Min 5: 20-40 sec chin over bar hold

Metcon

12 min AMRAP

3 burpees over the bar

6 push press (50/35)

9 toes to bar

Recent Posts

See All

260815 Saturday

Weightlifting Squat snatch Build to 2RM DnG 5 min emom 1 squat snatch with 3 sec pause at the bottom and at the top At 70-80% Metcon 9 min amrap 3-6-9-12-15-18-etc Burpee box jump over SDHP 50/35 C2B

260813 Thursday

in teams of two 10-8-6-4-2 Back squats at 1.5x bodyweight RMU/BMU 2 mins rest 10–8-6-4-2 front squats at 1x body weight burpee pullups 2 mins rest 10-8-6-4-2 Overhead squats at 0.75x bodyweight burpee

260812 Wednesday

Weightlifting 1 power clean + 1 squat clean 5 sets 1+2 at 70-80% Metcon 3 rounds 3 min AMRAP - 90 sec rest 12 toes to bar 9 burpees over the bar 6 front squats 3 STOH 60/40