260407 Tuesday

Osama Kamaluddin

Apr 7

1 min read

Strength

Deadlift

8 reps at 55% of 1 RM

4 reps at 75%

8 reps at 60%

4 reps at 80%

1-2 mins rest between sets

Metcon

3 rounds alternating

2 mins AMRAP

100m run

5 RMUs (SC 10 Pullups)

1 min rest

2 min AMRAP

100m run

15 toes to bar

1 min rest

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260922 Tuesday

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

2 Comments

Hussain abdulnabi

Apr 07

First round:

Amrap 1: 2 rounds

Amrap 2: 1 round + 100m run

All the rest: 1 round each

10 pull ups instead of 5 RMUs

Alyaa Hasan

Apr 07