top of page

11-15/12/23 Lunchtime

Writer's picture: Aaron MarcelinoAaron Marcelino

Monday

Warm up

100m Run

10 squat round arch

10 Good Mornings

5 Inchworm Push ups


Conditioning

“A game of thrones ”

20:00 minute EMOM

min 1: 10 Pike Push ups

min 2: 4Rope Get ups

min 3: 8-12 Dual DB Hang Clean and Jerk 15/10kg

min 4: 50 Single Unders


Cool Down


Tuesday

Warm-Up

10:00 minutes for Quality

3 Broad Jumps for Distance


Conditioning

"A clash of kings"

4 Rounds, For Time:

30 Wall Balls @ (9/6kg)

20 V-Ups

10 Deadlifts @ (40/20kg)


Goal: 12:00-13:00 minutes

Time Cap: 20:00 minutes


Cool Down


Wednesday

Warm up

10:00 minutes for Quality

3 Broad Jumps for Distance


Conditioning

"A storm of swords"

20:00 minute AMRAP

10/7 Cal Echo Bike or 12/9 Calorie Assault Bike

10/8 Strict Ring Row

100m Farmers Carry 24/16kg

10/8 Cal Row

10/8 Push-Ups


Cool down


Thursday

Warm up

100m Run

10 squat round arch

10 Good Mornings

5 Inchworm Push ups


Conditioning

"A feast for crows"

For Time

34-28-22-16-10

Alternating DB Snatch 22.5/15kg

Box Jumps 24/20''

Cal Bike


Time Cap: 20:00 minutes


Friday

Warm Up

250m Row

3 Broad Jumps for Distance


"A Dance with Dragons"

For Time

200m Run

5 DB Facing Burpees

5 Thrusters 10/7.5kg

300m Run

7 DB Facing Burpees

7 Thrusters

400m Run

9 DB Facing Burpees

9 Thrusters

500m Run

11 DB Facing Burpees

11 Thrusters


Goal: 11:00-13:00 minutes

Time Cap: 20:00 minutes


Cool Down

23 views0 comments

Recent Posts

See All

11/02/25 Tuesday Workout of the Day

General Warm-Up: (4-6 minutes) 2 Sets: For Quality 1:00 Machine of Choice 10 Air Squats 8 Cat-Cows 10 Scapular Pull-Ups 10 Banded...

14/02/25 Friday Workout of the Day

Mobility and Bodyheat (4 minutes) 1:30 Cardio Choice :30 second Puppy Dog Pose :20/:20 Scorpion Stretch :30/:30 Deep Lunge Ankle...

12/02/25 Wednesday Workout of the Day

General Warm-Up: (5-7 minutes) 2 Sets: For Quality :30 second Jump Rope (Single Unders, Running Singles, Double Unders) 5/5 Pendulum...

Comments


Post: Blog2_Post
  • Facebook
  • Instagram

©2021 by Rising Sun Fitness.

bottom of page