16/7/22 Saturday Workout of the Day

Aaron Marcelino
Jul 9, 2022
1 min read

Warm up

200m run

10 Samsung Rotations

15 Floor sweepers

20 Plank Shoulder Taps

15 Table Tops

10 Air Squats

Metcon

For Time (25min Cap)

Buy in

400m Run

20 KB Swings 24/16

20 Burpee over KB

Then

10-9-8-7-6-5-4-3-2-1

Goblet Squat

KB Clean

KB Press

Buy out

400m Run

20 KB Swings 24/16

20 Burpee over KB

Core Torch

2 Rounds

20 Alt V Sits

20 Russian Twist

30sec Plank

Cool Down

20 Tai Chi Spins

20 Scorpions

20 Twisted Cross

20 Floor sweepers

Recent Posts

See All

10 & 12/11/25 Weightlifting

Monday Snatch 1x4 40,45,50 1x3 55,60,65 4x2 70 Clean 1x4 40,45,50 1x3 55,60,65 4x2 70 Grip complex Bear Complex= 1 Power clean 1 Front Squat 1 Thruster 1 Backsquat 1 Backsquat thruster *find heavy com

14/11/25 Friday Workout of the Day

Warm-Up Flow Mobility Prep and Activation 20 Lateral Line Hops :30/:30 Active Pigeon Stretch :30/:30 Quadruped Adductor Rock Backs :30 Behind the Neck Elbow Punch Throughs General Movement Prep

11 & 13/11/25 Newstart

Tuesday Warm-Up Flow 2 Sets: For Quality 200m Run 10 Air Squats 10 Alternating Cossack Squats :15 Dead Hang + :15 Active Hang 4-6 Strict Knee Raises 5 minutes Toes to Bar Skill Work - Specific Barbe

Comments

Post: Blog2_Post