top of page

09 & 11/01/24 Legends

Tuesday

Warm-Up

3 Sets, For Quality

1:00 minute Cardio Choice

15 Banded Good Mornings


Conditioning

"Dancer & Prancer"

Every 5:00 minutes for 30:00 minutes,

Alternating Stations


Station 1:

100 Single Unders

20 Deadlifts 25/15kg


Station 2:

300/250m Row

300m Run


PRVN Recovery #3


Thursday

Warm-Up

2 Sets, For Quality:

:20 second Hollow Body Hold

8 Ring Rows


Gymnastics Skills and Drills

Spend 10:00

working on Strict Ring Rows


Gymnastics Skill / Stamina Development

3 Sets

4:00 minute EMOM

5 Ring Rows + 5 Push-Ups

Rest 2:00 minutes between sets


Conditioning

"Comet"

3 Sets, For Max Reps

2:00 minute AMRAP

10 Knee Raise/ Leg Raise

Max Push ups


Rest 1:00 minute between sets


PRVN Shoulder Mobility



 
 
 

Recent Posts

See All
15 & 17/12/25 Weightlifting

Monday Hang Squat Snatch 1x4 40,45,50 1x3 55,60 5x1 70 Split Jerk (from Rack) 1x4 40,45,50 1x3 55,60 5x1 70 Deadlift 2x4 40,45,50 1x5 55,60 5x3 70 Wednesday OHS 1x4 40,45,50,55 1x4 60,70 3x2 75,80 Str

 
 
 
19/12/25 Friday Workout of the Day

Warm-Up Flow General Prep 2 Sets: For Quality 1:00 Calorie Ski or Row 10 Alternating Box Step-Ups + 5 Box Jumps 15   Banded Pull-Aparts 20   Plank Shoulder Taps 10 Scapular Pull-Ups 5 Single Arm Ring

 
 
 
16/12/25 Tuesday Workout of the Day

Warm-Up Flow General Warm-Up 2:00 Cardio Choice - :20 Alternating Arm Swings :20 Back Slaps 5/5   World's Greatest Stretch 10   Down Dog Toe Touch :15/:!5 Single Arm Plank 10   Bear Plank Shoulder Tap

 
 
 

Comments


Post: Blog2_Post
  • Facebook
  • Instagram

©2021 by Rising Sun Fitness.

bottom of page