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

17 & 19/02/26 Legends

Tuesday Warm-Up Flow General Prep 2 Sets: For Quality 1:00 Row 5/5 World's Greatest Stretch 20 Lateral Line Hops :20/:20 Side Plank 10 Down Dog Toe Touches Specific Prep 2-3 Sets: Getting into sta

17 & 19/02/26 Newstart

Tuesday Warm-Up Flow General Prep 2 Sets: For Quality 1:00 Row 5/5 World's Greatest Stretch 20 Lateral Line Hops :20/:20 Side Plank 10 Down Dog Toe Touches Specific Prep 2-3 Sets: Getting into sta

16 & 18/02/26 Weightlifting wk 7/12

Monday Snatch 1x4 40,45,50 1x3 55,60,65 4x2 70 Clean 1x4 40,45,50 1x3 55,60,65 4x2 70 Accessories 3x10 Seated DB Arnold Press 3x10 DB Renegade Row 3x10 Diamond Push-Ups 3x10 2DB Lunges Wednesday Push

1 Comment

Mandy Hollis

Oct 19, 2022

•

I won't be able to move after this workout

Post: Blog2_Post