top of page

RISING SUN LOGOS.png

Search

4/11/22 Friday Workout of the Day

Aaron Marcelino
Oct 29, 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)

"Heart breaker Dream maker"

Ascending Ladder

2 Wall balls 9/6 - P1

2 Synchronised Burpee

2 Wall balls - P2

2 Synchronised Burpee

200m run (together)

4 Wall balls - P1

4 Synchronised Burpee

4 Wall balls - P2

4 Synchronised Burpee

400m run (together)

6 Wall balls - P1

6 Synchronised Burpee

6 Wall balls - P2

6 Synchronised Burpee

600m run (together)

8 Wall balls - P1

8 Synchronised Burpee

8 Wall balls - P2

8 Synchronised Burpee

800m run (together)

10 Wall balls - P1

10Synchronised Burpee

10 Wall balls - P2

10 Synchronised Burpee

1000m run (together)

12 Wall balls - P1

12 Synchronised Burpee

12 Wall balls - P2

12 Synchronised Burpee

1200m run (together)

Cool Down

Up Dog

Down Dog

Cat/Cow

Quad

Calf

Tai Gi spins

Recent Posts

09 & 11/03/26 Weightlifting wk 10/12

Monday Power Snatch (tng) 1x4 40,45,50 1x5RM Jerk (from Rack) 1x4 40,45,50 1x5RM Deadlift 1x4 40,45,50 1x5Rm Wednesday 10min to warm up: Backsquat Strict Press Deadlift (snatch grip) Snatch grip high

14/03/26 Saturday Workout of the Day

Warm-Up Flow General Prep 2 Sets: 12 Goblet Cossack Squats 10 Russian Kettlebell Swings 6 Burpees (Focus on moving plank to floor, plus speed up and through the middle) 8 Banded Face Pulls 6 Jumping P

12/03/26 Thursday Workout of the Day

Warm-Up Flow Warm-Up 2 Sets: 10 PVC Pipe Pass throughs 10 PVC Pipe Around the World's :15/:15 PVC Pipe Front Rack Stretch 10 Behind the Neck PVC Pipe Presses with 1sec Pause @ extension :20 Pogo Hops

Comments

Post: Blog2_Post

bottom of page