top of page

24/11/23 Friday Workout of the Day

Updated: Nov 24, 2023

Warm-Up

8:00, For Quality

1:00 Machine Choice

5 Inchworm Push-Ups

5/5 Single Arm Ring Rows

10 Air Squats


Conditioning

"Tolerate it"

10:00 minute AMRAP

1000m Run

In the Remaining Time Complete AMRAP

10 Thrusters 43/30kg

10 Pull-Ups


Directly into..


10:00 minute AMRAP

100/80 Calorie Row

In the Remaining Time Complete AMRAP

10 Wall Balls 9/6kg

10 Push-Ups


Directly into..


10:00 minute AMRAP

100/80 Calorie Echo Bike

In the Remaining Time Complete AMRAP

5 Pull-Ups

10 Push-Ups

15 Air Squats


2 Rounds

Right Leg + Left Leg

:15sec Down Dog

:30sec Low Lunge

:15 Elbow to Knee and Rotate

:15sec Reach to Sky and Hold

:30sec Half Kneeling Hamstring Stretch

:30sec Pigeon


Optional Accessories

3 Sets, For Quality

10/10 Single Arm DB Bent Rows

65 views0 comments

Recent Posts

See All

19/07/24 Friday Workout of the Day

Warm-Up 2:00 minute Machine Choice - :20 Wall Thoracic Extensions :30/:30 Couch Stretch 1:00 Alternating 90-90 Hip Switch - 3 Sets, For Quality 25 Double Unders or 35 Single Unders 12 Wall Facing Shou

15/07/24 Monday Workout of the Day

Warm-Up 2:00 Cardio Choice - 1:00 Foam Roller Thoracic Spine Extension :30/:30 Kettlebell Hip Shift :30/:30 Couch Stretch - 3 Sets, For Quality 5 Inchworm Push-Ups 5 Tall Muscle Cleans 5 Tall Power Cl

15-19/07/24 Lunchtime

Monday Warm-Up 2:00 Cardio Choice - 1:00 Foam Roller Thoracic Spine Extension :30/:30 Kettlebell Hip Shift :30/:30 Couch Stretch - For Quality 5 Inchworm Push-Ups 5 Tall Muscle Cleans 5 Tall Power Cle

Comments


Post: Blog2_Post
bottom of page