top of page

RISING SUN LOGOS.png

Search

30/03/23 Thursday Workout of the Day

Aaron Marcelino
Mar 25, 2023
1 min read

Warm-Up

2-3 Sets

2:00 Cardio Choice

10 Deep Lunge Mountain Climbers

5/5 Pendulum Lunges

:15 Passive + :15 Active Hang

Gymnastics Skill Focus

Rope Climb Skill Work

Toe to Bar Skill Work

METCON

"Alley-oop"

16:00 EMOM

min 1: 15m Dual KB Front Rack Lunges

min 2: 12 Toe to Bar

min 3: 15m/15m KB Crossbody High Low Carry

min 4: Max Rope Climbs

Load 24/16kg

Bodybuilding Finisher

4 Sets, For Quality

10/10 Single Arm DB Rows

15 Tall Kneeling Banded Lat Pull-Downs

10Hollow Body Weighted Maltese Raises

Recovery Flow

1-2 Sets

Right Leg/Left Leg

:30 Down Dog

:15 Updog

:30 Down Dog

:30 Low Dragon Po se

:30 Twisted Dragon Pose

:30 Pigeon Pose

:30 Half Kneeling Hamstring Stretch

Recent Posts

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

Comments

Post: Blog2_Post

bottom of page