top of page

RISING SUN LOGOS.png

Search

2/2/23 Thursday Workout of the Day

Aaron Marcelino
Jan 28, 2023
1 min read

Cardio Specific Warm-Up

2-3 Sets, For Quality

1:00 Row or 1:00 Shuttle Run

10 Alternating V-Ups

10 KB Sumo Deadlift High Pull

:15sec Wall Lean March

6/6 SLGlute Bridge w/pause

METCON

"Negative 25"

Every 10:00 for 30:00

1000/850m Row

50/35 Cal Bike

400m Run

Core Finisher

3 Sets

3:00 AMRAP

20 Alt V-Ups

10sec Hollow Hold

20 Russian Twists (over and back = 1)

10sec Hollow Hold

R: 1:30 b/s

Notes: The goal is to have each movement unbroken with as little to no rest as possible between movements.

Recovery

:30sec/:30sec KB Calf Smash

1:00/1:00 Half Kneeling Hamstring Stretch

1:00/1:00 Tall Dragon Stretch

1:00 Standing Forward Fold

Recent Posts

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

bottom of page