top of page

21/10/22 Friday Workout of the Day

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
Mandy Hollis
Oct 19, 2022

I won't be able to move after this workout

Like
Post: Blog2_Post
  • Facebook
  • Instagram

©2021 by Rising Sun Fitness.

bottom of page