19/12/22 Monday Workout of the Day

Aaron Marcelino
Dec 17, 2022
1 min read

Warm up

100m Run

10 Good Morning

10 Cossack lunges

10 Samsung Twist

10 Bird/dog

Strength (15min)

4X6 OHS

*50-60% of 1RM

METCON (30min Cap)

For Time

100 DU

90 Push Up

80 Sit Ups

70 Jumping Lunges

600m Row

50 HSPU

600m Row

70 Jumping Lunges

80 Sit Ups

90 Push Up

100 DU

Cool Down

Cobra

Scorpion

Twisted Cross

Happy Baby

Shoulder

Tai Gi Spins

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