21/10/22 Friday Workout of the Day

Aaron Marcelino
Oct 15, 2022
1 min read

Warm up

200m run

10 Squat round arch

10 passive/active hang

10 dislocates

10 bird/dog

10 Inch worm

20m bear crawl

Metcon

For Time

Buy in

20/15 Cal Row

20 Burpee Box over 24/20 (hands can touch box)

20 Deadball Ground to Shoulder

Into

100 Wall Ball 9/6

* Every minute on minute you must complete 2 Burpees

Buy out

20/15 Cal Row

20 Burpee Box over 24/20 (hands can touch box)

20 Deadball Ground to Shoulder

Cool Down

Scorpion

twisted cross

Happy Baby

Spinal waves

passive hang

couch

calf

pec

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

1 Comment

Mandy Hollis

Oct 19, 2022

•

I won't be able to move after this workout

Post: Blog2_Post