top of page

RISING SUN LOGOS.png

Search

13/08/24 Newstart

Aaron Marcelino
Aug 10, 2024
1 min read

Warm-Up

:45/:45 Scorpion Stretch

15/15 Bird Dog from Crawling

-then-

For Quality:

3 Rounds

200m Run

15/15m Bottoms Up Kettlebell Waiters Walk

5 Burpee Shuttle Runs, 7.5m Down & Back = 1

*Instead of a 3 point touch, perform a burpee behind the line each time.

Gymnastics Skill

Handstand Walk Drills and Progressions for Class (10mins)

Metcon

"Amity"

Every 3:00 x 5 Sets

15 Sit-Ups

200m Run

2 Wall Walks to 20'' off the Wall

Goal: Complete each set @ 2:00-2:30/set

Stimulus: Midline Endurance and Stability

RPE: 7/10

PRVN Recovery #2

1:00 Child's Pose

1:00/1:00 Low Dragon Stretch

1:00/1:00 Scorpion Stretch

:30/:30 Thread the Needle Stretch

5/5 Side Lying Thoracic Rotations

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