top of page

RISING SUN LOGOS.png

Search

23/04/24 Tuesday Workout of the Day

Aaron Marcelino
Apr 20, 2024
1 min read

Warm-Up:

3:00 minute Echo Bike or Rower

Into..

2 Sets, For Quality

5 Kettlebell Sumo Deadlift High Pulls

5 Hanging Knee Tucks

5 Yoga Push-Ups

10 Hip Thrust off Bench, Slow Controlled, Pause at Top (Focus on pulling pelvis to the sky)

Strength

Take 15:00 minutes to Establish

1RM Bench Press

Conditioning

"Aurelia Aurita"

15:00 minute AMRAP

5 Strict Handstand Push-Ups

10 Toe to Bar

15 American Kettlebell Swings 24/16kg

RX+

:15:00 minute AMRAP

8 Strict Handstand Push-Ups

12 Toe to Bar

16 American Kettlebell Swings 32/24kg

PRVN Shoulder Mobility

10/10 Side Lying Thoracic Rotation

10 Thoracic Extension with Foam Roller

1:00/1:00 Scorpion Stretch

:30/:30 Thread the Needle Stretch

Optional Accessory Work

3 Sets, For Quality

16 Kettlebell Gorilla Rows

10/10 Pallof Press

20 Alternating V-Ups

Recent Posts

15 & 17/12/25 Weightlifting

Monday Hang Squat Snatch 1x4 40,45,50 1x3 55,60 5x1 70 Split Jerk (from Rack) 1x4 40,45,50 1x3 55,60 5x1 70 Deadlift 2x4 40,45,50 1x5 55,60 5x3 70 Wednesday OHS 1x4 40,45,50,55 1x4 60,70 3x2 75,80 Str

19/12/25 Friday Workout of the Day

Warm-Up Flow General Prep 2 Sets: For Quality 1:00 Calorie Ski or Row 10 Alternating Box Step-Ups + 5 Box Jumps 15 Banded Pull-Aparts 20 Plank Shoulder Taps 10 Scapular Pull-Ups 5 Single Arm Ring

16/12/25 Tuesday Workout of the Day

Warm-Up Flow General Warm-Up 2:00 Cardio Choice - :20 Alternating Arm Swings :20 Back Slaps 5/5 World's Greatest Stretch 10 Down Dog Toe Touch :15/:!5 Single Arm Plank 10 Bear Plank Shoulder Tap

Comments

Post: Blog2_Post

bottom of page