17/1/23 Tuesday Workout of the Day

Aaron Marcelino
Jan 14, 2023
1 min read

Warm-Up

3 Rounds

1:00 Bike or Run

6 Inchworm Push-Ups

8 Bulgarian Ring Rows

6 Strict Knee to Elbows

10 Dual DB Poliquin Raises

Skill Work

Rope Climb Technique

METCON (30min)

"Spidey"

For Time

1.4km Run

10 Wall Walks

100 Double Unders

50 Pull-Ups

2km Echo Bike or Assault Bike

10 Wall Walks

100 Double Unders

10 Rope Climbs

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 Half Pigeon

Recent Posts

See All

09 & 11/03/26 Weightlifting wk 10/12

Monday Power Snatch (tng) 1x4 40,45,50 1x5RM Jerk (from Rack) 1x4 40,45,50 1x5RM Deadlift 1x4 40,45,50 1x5Rm Wednesday 10min to warm up: Backsquat Strict Press Deadlift (snatch grip) Snatch grip high

14/03/26 Saturday Workout of the Day

Warm-Up Flow General Prep 2 Sets: 12 Goblet Cossack Squats 10 Russian Kettlebell Swings 6 Burpees (Focus on moving plank to floor, plus speed up and through the middle) 8 Banded Face Pulls 6 Jumping P

12/03/26 Thursday Workout of the Day

Warm-Up Flow Warm-Up 2 Sets: 10 PVC Pipe Pass throughs 10 PVC Pipe Around the World's :15/:15 PVC Pipe Front Rack Stretch 10 Behind the Neck PVC Pipe Presses with 1sec Pause @ extension :20 Pogo Hops

Comments

Post: Blog2_Post