02/01/24 Tuesday Workout of the Day
- Aaron Marcelino
- Dec 30, 2023
- 1 min read
Warm-Up
8:00 minute EMOM, Alternating Movements
minute 1: Choice Cardio
minute 2: :20-:30 second Wall Supported Handstand Hold
minute 3: 10 Bar Kip Swings + 8-10 Push-Ups
minute 4: Seated Box Jump to High Box
Strength: Push Press (TEST)
Every 2:00 minutes, 6 Sets
3 Reps, starting @ 70% of 1RM and building towards a new 1RM Push Press
Workout Primer / Gymnastic Skills / Progressions
Conditioning
"Texas Longhorn"
16:00 minute EMOM
min 1: 15/12 Calorie Row
min 2: 5 Ring Muscle-Ups/8 Pull-Ups + 8 Ring Dips8 Pull-Ups + 8 Ring Dips
min 3: 15 GHD Sit-Ups/15 Abmat Sit-Ups
min 4: 12 Handstand Push-Ups/8 Box Pike Strict Handstand Push-Ups (Toes on Box)
PRVN Recovery #5
1:00/1:00 Elevated Pigeon Stretch
1:00 Seated Chest Stretch
1:00/1:00 Crossbody Lat Stretch
Optional Accessory Work
15 minute EMOM
Minute 1: 10 Strict Knees to Elbows
Minute 2: 20/20 seconds GHD Side Plank Paloff Hold
Minute 3: 50 seconds Mountain Climbers
Minute 4: 10 Tall Kneeling Banded RNT Overhead Press
Minute 5: Rest

Comments