top of page

RISING SUN LOGOS.png

Search

29/07/24 Monday Workout of the Day

Aaron Marcelino
Jul 27, 2024
1 min read

Warm-Up:

2:00 Cardio Choice

-

2 Sets, For Quality

40 second Dead-Hang or 20/20 Single Arm Hang

:30/:30 Kettlebell Hip Shift

1:00 Alternating 90-90 Hip Switch

:30/:30 Kettlebell Weighted Ankle Mobility

-

2 Sets, For Quality

8/8 Pistol Box Step-Down

10 Goblet Cossack Squat

20 second Glute Bridges

10 Ring Rows

Front Squat

Take 15:00 minutes to Complete

1 Rep @ 92%

3 Reps @ 88%

3 Reps @ 84%

5 Reps @ 80%

"What Is Your Profession?"

For Time:

6 Rounds

10 Burpee Pull-Ups

20 Squats***

*Rounds 1/4 = Air Squats

*Rounds 2/5 = Wall Balls

*Rounds 3/6 = Pistols

Wallball: 9/6kg to 10/9ft

Goal: 11:00-15:00

Time Cap: 16:00

RPE: 8/10

PRVN Recovery #7

1:00/1:00 Scorpion Stretch

1:00/1:00 Couch Stretch

1:00/1:00 Crossbody Lat Stretch

1:00/1:00 Wall Figure 4 Stretch

1:00/1:00 Single Leg Forward Fold

Optional Accessories

For Load:

5 Sets

6/6 Bulgarian Split Squats (Dumbbell Loaded)

-Max Wall Sit

Recent Posts

17 & 19/03/26 Newstart

Tuesday Warm-Up Flow General Warm-Up 1-2 Sets 1:00 Cardio of Choice 10 Bootstrap Squats :15/:15 Banded Front Rack Stretch :20 Extended Plank Reverse Bridge 1:00 Jump Rope (moving from singles to

17 & 19/03/26 Legends

Tuesday Warm-Up Flow General Prep: (6-8 min) 300m Run — 20 Line Hops (Forward and Back) 20 Line Hops (Lateral) :30 Down Dog Calf Gas Pedals 20 Glute Bridges :20/:20 Single Leg Glute Bridge Hold Sp

20/03/26 Friday Workout of the Day

Warm-Up Flow 2 Sets: For Quality 10 Banded Pull throughs 12 Banded Pull Aparts 5/5 Dumbbell Windmills 20 Bear Plank Shoulder Taps 8-10 Deficit Push-Ups :15 Hollow Hold Specific Prep 3 Sets: 3-5

Comments

Post: Blog2_Post

bottom of page