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What’s Rich Doing

100ft Hand Over Hand Sled Pull (1x45/1x25) 21 Strict Handstand Push Up 100ft Hand Over Hand Sled Pull (1x45/1x25) 15 Strict Handstand Push Up 100ft Hand Over Hand Sled Pull (1x45/1x25) 9 Strict Handstand Push Up 100ft Hand Over Hand Sled Pull (1x45/1x25)

For Time: 1000m Row -Rest 1:00- 1 Set Unbroken Bench (Bodyweight) -Rest 1:00- *Continue the pattern until 75 reps are complete. *Score it total accumulated time with rest included.

Warm Up 2 Rounds 2:00 Row Banded Hip Series -Rest 5:00- Work to Moderate 3 Power Clean in 10:00 -Rest 5:00- 10 Min EMOM 50 Double Under 5 Axle Clean and Jerk (135/95) -Rest 5:00- 3 Rounds 50 Cal Row 50 Box Jump (24/20)

AMRAP 20 500m Bike Erg 50ft Farmers Dumbbell Walking Lunge (2x50/2x35) -Rest 5:00- AMRAP 20 250m Ski 100ft Sled Pull (Moderate) 100ft Sled Push (Moderate)

20 Cal Bike Erg 50-40-30-20-10 GHD Sit Up *End with 20 Cal Bike Erg after the last set of 10 GHD Sit Up.

5 Sets 50 Cal Assault Bike (Moderate) 250ft Sled Push (190/145) 50 Cal Ski (Moderate) 250ft Farmers Carry (2x70/2x50)**Max Burpee Pull Ups in minute: 10 aka stop if you get to 10.

2 Sets 10-8-6 Dumbbell Bench Press (85/65) 100ft Sled Pull after each set. *Rest 3:00 between sets.

AMRAP 20 5 Rounds 10 Sandbag Clean (150/100) 10 Burpee Box Get Over (48) -Into- Max Rounds 15 Cal Echo Bike 75 Double Under

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Working hours

Monday – Friday:
07:00 – 21:00

Saturday:
07:00 – 16:00

Sunday Closed

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