top of page

RISING SUN LOGOS.png

Search

05/07/23 Wednesday Workout of the Day

Aaron Marcelino
Jul 1, 2023
1 min read

Warm-Up:

8:00 minutes for Quality

:30 second Bike

8 Bootstrap Squats

:10 second hollow hold

:30 second Row

4 Inchworm to hollow

10-15 Double Unders or 20 Single Unders

“Blazing Saddles”

40 minute EMOM, Alternate each minute:

Minute 1: 9/7 Calorie Echo Bike + 10 Air Squats

Minute 2: 20 V-Ups or 15 GHD Sit-Ups

Minute 3: 9/7 Calorie Row + 9/7 Handstand Push-Ups

Minute 4: 50 Double Unders

Recovery #3

1:00/1:00 Couch Stretch

1:00/1:00 Single Leg Forward Fold

1:00 Updog Pose

1:00 Seated Straddle Stretch

1:00Saddle Pose

Optional Accessories

4 Sets, For Quality:

1:00 Forearm Plank Hold

10 Dumbbell Seated Arnold Press, medium load

12 Prone Reverse Fly, light load

30 seconds hollow hold

Recent Posts

09 & 11/03/26 Weightlifting wk 10/12

Monday Power Snatch (tng) 1x4 40,45,50 1x5RM Jerk (from Rack) 1x4 40,45,50 1x5RM Deadlift 1x4 40,45,50 1x5Rm Wednesday 10min to warm up: Backsquat Strict Press Deadlift (snatch grip) Snatch grip high

14/03/26 Saturday Workout of the Day

Warm-Up Flow General Prep 2 Sets: 12 Goblet Cossack Squats 10 Russian Kettlebell Swings 6 Burpees (Focus on moving plank to floor, plus speed up and through the middle) 8 Banded Face Pulls 6 Jumping P

12/03/26 Thursday Workout of the Day

Warm-Up Flow Warm-Up 2 Sets: 10 PVC Pipe Pass throughs 10 PVC Pipe Around the World's :15/:15 PVC Pipe Front Rack Stretch 10 Behind the Neck PVC Pipe Presses with 1sec Pause @ extension :20 Pogo Hops

Comments

Post: Blog2_Post

bottom of page