28/10/22 Friday Workout of the Day

Aaron Marcelino
Oct 22, 2022
1 min read

Warm Up

100m Run

20 Shoulder Screws

5 Burpees

10 Inch Worms

15 Squats

Metcon

For Time with partner (40min Cap)

Buy in

700m Run together

90 Push ups

into

20 Rounds of

3 Deadlifts 60/35

3 Clean & Jerk

3 Front Squats

Buy out

700m Run together

90 Push ups

If finished before 40min

AMRAP of

20 Alt V sit ups

20 Deadbug

20 Spidermans

20 Ankle Taps

20 Russian Twist 10/5

Cool Down

Up Dog

Down Dog

Cat/Cow

Quad

Calf

Tai Gi spins

Recent Posts

See All

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