260329 SundayOsama KamaluddinMar 281 min readGymnastics4 rounds20 hanging hollow to arch20 superman extensions20-30 sec plank holdMetcon20 min amrap5 pullups (RX+ C2B)10 pushups (RX+ HSPUs)10 air squats (RX+ pistols)20/15 cal row
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
RX+ (sc pistols: behind ankle squats)
7 rounds + 5C2B, 10HSPU, 10 Squats, 11 cal
Total reps = 351
RX+ (no pistols 🏃🏻)
8 rounds + 5 + 7hspus
6 rounds 🫠
RX+ (except for pistols)
6 Rounds + 5 C2B + 10 HSPUs + 10 Squats
295 Reps
6 rounds + 5 cals
RX+