top of page

RISING SUN LOGOS.png

Search

06/07/23 Thursday Workout of the Day

Aaron Marcelino
Jul 1, 2023
1 min read

Warm-Up

10:00 minutes for Quality

5/5 World’s Greatest Stretch

15 Banded Good Mornings

:30/:30 Banded Front Rack Stretch

3 Burpee Broad Jumps for Distance

Weightlifting

Power Clean

Every minute on the minute, 5 Sets

2 Reps @ 75%

Every minute on the minute, 4 Sets

2 Reps @ 80%

Every minute on the minute, 3 Sets

1 Rep @ 85%+

“Maverick”

7:00 AMRAP

7 Deadlifts 100/70kg

7 Bar Facing Burpees

PRVN Yoga Flow

2 Rounds

Right Leg + Left Leg

:15sec Down Dog

:30sec Low Lunge

:15 Elbow to Knee and Rotate

:15sec Reach to Sky and Hold

:30sec Half Kneeling Hamstring Stretch

:30sec Pigeon

Optional Accessories:

4 Sets, For Quality

:45 second Sandbag Bear Hug Hold

100/100ft Single Arm Kettlebell Suitcase Carry

:20/:20 Star Plank

:20/:20 Copenhagen Plank

Recent Posts

17/04/26 Friday Workout of the Day

Warm-Up Flow General Prep 400m Run - 10 PVC Pipe Passthroughs 8/8 PVC Pipe Around the Worlds :15/:15 PVC Pipe Prayer Stretch 5/5 World's Greatest Stretch :15 Extended Plank Reverse Bridge :15 Ho

17/04/26 Toning

Warm-Up 5min rower - 2 Sets: For Quality 10 Bootstrap Squats :30 Hamstring Plank March :20 Extended Plank Reverse Bridge 10 Down Dog Toe Touches 5 Down Dog Pike Push-Ups Strength / Tone Roman

14 & 17/04/26 Hyrox wk 3/12

Tuesday Warm-up (15 min) 5 min row or ski erg (easy pace) Dynamic mobility (hip openers, T-spine rotations) Activation: glute bridges, banded walks, A-skips x 10m Main Workout 3 Rounds (30min Cap) 6 B

Comments

Post: Blog2_Post

bottom of page