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Coach Omar Li

@omar_li

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Weightlifting | Crossfit | S&C Coach
• Co-owner @samuifitnesslab
• Seminar Staff @burgenerstrength
• Coach @we.are.djam
PT • Small Groups • WL

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𝐒𝐇𝐀𝐑𝐄 𝐓𝐇𝐄 𝐊𝐍𝐎𝐖𝐋𝐄𝐃𝐆𝐄 🧠

There’s something special about the way knowledge moves through our community.
At 𝐁𝐮𝐫𝐠𝐞𝐧𝐞𝐫 𝐒𝐭𝐫𝐞𝐧𝐠𝐭𝐡, we live by one simple idea: “𝐏𝐚𝐲 𝐢𝐭 𝐟𝐨𝐫𝐰𝐚𝐫𝐝.”

Every time we coach, we’re not just teaching lifts, we’re passing on a piece of the culture. The same energy, discipline, and love for the barbell that someone once gave to us. 🏋🏻‍♂️

Being part of this team is a reminder of what coaching is really about, helping others grow, one rep and one cue at a time. It’s about building better movers, better athletes, and better people through the barbell.

Proud to represent a community that values learning, sharing, and keeping the sport moving forward.

@burgenerstrength @mikeburgener

#BurgenerStrength #PayItForward #Weightlifting #Coaching taken in CrossFit ALC by @omar_li

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a year ago

New home, same obsession 🏝️

@olwitko21 has been playing around with the camera lately, and I’m loving seeing some of these moments through her eyes.

Love it baby ❤️

Lifting in our new home @samuifitnesslab… that wall makes a pretty damn good background.

Now I’m just wondering when some of my lifting friends are finally coming to visit ✈️

Or even better… 2027 @burgenerstrength Koh Samui Seminar? 👀

#weightlifting taken in Koh Samui, Thailand by @omar_li

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2 months ago

Burgener Strength v Praze! 🏋🏼‍♀️

@burgenerstrength
#crossfithometown
#crossfitczsk taken in CrossFit HomeTown by @omar_li

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3 years ago

🇪🇸 Barcelona, Spain
🇺🇸 Sacramento, USA

Another epic weekend in the books on the Burgener Weightlifting Level 1 Course. Big congrats to all participants who came to lift, learn, and level up!

Thank you! To our world-class hosts, @condalcrossfit & @crossfitlocoocho

Ready to join the team for two days on all things snatch and clean & jerk? Follow the link in our bio, or secure your spot at www.burgenerstrength.com

#burgenerstrength by @omar_li

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9 hours ago

Entrenamientos con gente muy fuerte en @samuifitnesslab ✨

Samui Fitness Lab se convirtió en mi refugio todo este tiempo y no puedo estar más agradecida ♥️
Además puede conocer a estas increíbles personas que me enseñaron mucho 🙏🏽 @rikardlanner is not in the picture, he was in his bike 😜
___
#samuifitnesslab #islandlife #thailand #gentefuerte #missyouguys by @omar_li

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5 days ago

Thanks to everyone who has walked through our doors, trained with us, believed in us, brought friends, shared a laugh, pushed a little harder, or simply helped make this place feel like home.

We celebrated our 1 year anniversary last weekend, and we couldn’t be more grateful for everything this first year has brought.

From an empty floor to a place filled with people who support, challenge and carry each other. 🫶🏼

1 year down. So much more to build.

#samuifitnesslab
#playpushevolve
#hyrox
#crossfit
#247gym taken in Koh Samui, Thailand by @omar_li

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22 days ago

One of the coolest things about our sport is that there is always something new to practice.

I’m probably still a bit old school when it comes to CrossFit. Give me a couplet or a triplet, simple movements, go hard and test some work capacity and I’m happy 😂

But training doesn’t always need to be about doing more work or going faster.

Sometimes it’s just about picking a skill, playing around with it and trying to understand the movement a little better.

Today, handstand pirouettes 🤸

No real goal other than some isolated skill play, improving movement awareness and hopefully making those positions a little more resilient and durable over time.

After all these years, I still think one of the best parts of CrossFit is exactly this. There is always something you suck at, something you can improve, or something completely new to learn.

Keep training fun, keep learning new shit, and have some fun people around you while doing it. That helps too 😂

@larafdz13 y yo cual dos hermanos tontos molestando y celebrando uno al otro 🫶🏽 by @omar_li

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23 days ago

12 months of Brunito 💝
•
#happybirthday #oneyearsold #love #happiness taken in Koh Samui, Thailand by @omar_li

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a month ago

I’ve followed a lot of different programming over the years.

Functional Bodybuilding, weightlifting focused, gymnastics, CrossFit… and probably a few other things in between.

I’m not really training for anything specific. I train because I enjoy it, because I want to be fit, and maybe jump into a fun competition here and there. So I actually enjoy trying different programming, methods and ways of thinking about training.

Lately it feels like I’m finally getting back into some consistency. Better sleep, more hydration, balanced meals of all kinds (with a lot of love for Thai food 🇹🇭), and spending so many hours in a box again means I can actually put some proper time into my own training.

So, starting this week, I’ve decided to give Bʀᴜᴛᴇ Sᴛʀᴇɴɢᴛʜ a try for the next few months and see where it takes me.

And so far, it’s been fun and refreshing.

One of the sessions had a bit of everything: guided warm-up, some cool upper-body plyometrics that I’ll definitely steal for some warm-ups 👀, an unconventional shoulder press variation, plenty of pulling and rope climbs, bilateral and unilateral push/pull work, and then a spicy finish with hard intervals mixing machines, gymnastics and some skill work.

The sessions are definitely on the longer side for what I’m used to, and the overall volume is probably more than what my body is ready for right now. So there will be some adjusting along the way, but that’s also part of the process when trying a different approach.

For now, fun and refreshing. by @omar_li

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a month ago

Want to get better at weightlifting? 🏋🏻‍♂️

Show up. Train. Hire a coach. Join a weightlifting class. Learn the movements and give yourself time to improve.

𝐖𝐞𝐢𝐠𝐡𝐭𝐥𝐢𝐟𝐭𝐢𝐧𝐠 𝐢𝐬 𝐟𝐨𝐫 𝐞𝐯𝐞𝐫𝐲𝐨𝐧𝐞. You’d be surprised how far good technique, patience, consistency and hard work can take you.

You don’t need to lift crazy weights. Start small. Learn properly. Build confidence. Then keep adding.

Lift light weights. Lift heavy weights. Just 𝐋𝐈𝐅𝐓 𝐖𝐄𝐈𝐆𝐇𝐓𝐒!

Don’t just run 👀💨

#WEIGHTLIFTING by @omar_li

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a month ago

Landing in a new place is one thing. Making it feel like home is another.

And I think a big part of that comes down to finding the people around you who make a new place start to feel familiar.

Good people, good training, good suffering heat 😂 ☀️

Today’s Partner WOD with @botesmike 👨🏽‍🦳

5 ROUNDS FOR TIME
400m Partner Run

Partner 1:
Max Cal Ski Erg

Partner 2:
3 Wall Walks
9 Toes to Bar
12 DB Snatches

Then switch and keep moving.

#Whosyourdaddy by @omar_li

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a month ago

Squatting has normally been one of those things that requires very little preparation for me.

But since moving to Samui, my hip flexors have been feeling ridiculously tight and I’ve noticed I’m spending more and more time just trying to feel comfortable in positions that normally came naturally.

So rather than responding by simply stretching more, I’m going to spend 1-2 sessions a week actually
working on the problem.

The idea is simple: mobility first, then active control, stability and finally strength through those ranges.

SESSION:
1. Quadruped hip rotations over foam roller
10/10 x 3 each side

2. Hip circles around cones
10 each direction x 3

3. Banded leg over hurdle
5/leg back & forth x 3

Last set + 6 Single Leg RDLs

4. Loaded Pigeon RDL
8/leg x 3
Light-moderate load

5. Single Leg Hip Flexor Sit Ups
6-8/leg x 3

Starting with bodyweight and gradually adding load.
The goal isn’t just to make my hips feel less tight.

I want to be able to move through these ranges, control them and eventually be strong in them.

Let’s see what a few weeks of consistent work does. by @omar_li

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2 months ago