Daily Workout

September 29, 2022
Aerobic Capacity
5 Sets
2 Min at RPE6.5, 1 Min at RPE3
75 Sec at RPE7, 1 Min at RPE3
45 Sec at RPE8.5, 1 Min at RPE3
*Rest 2 Min between sets.
*Total Time: 35:00
September 28, 2022
What's Rich Doing

6 Sets
400m Run
100’ Farmer Carry (100/70)
10 Strict Handstand Push Up
100’ Farmer Carry
*New set every 4:00.

September 27, 2022
Strength

1 Strict Press + 2 Push Press + 3 Push Jerk @ 6.5/10 RPE
1 Strict Press + 2 Push Press + 3 Push Jerk @ 7/10 RPE
1 Strict Press + 2 Push Press + 3 Push Jerk @ 7.5/10 RPE
1 Strict Press + 2 Push Press + 3 Push Jerk @ 8/10 RPE
10×3 Back Squat @ 87% 1RM Back Squat
5×3 Front Squat @ 92% 1RM Front Squat

September 26, 2022
M30

EMOM 16 Minutes
Minute 1: 15 Chair/Box Dips
Minute 2: 15 Push Ups
Minute 3: Max Line/Plate Hops
Minute 4: Rest
SCORING = ONLY REPS OF LINE/PLATE HOPS EACH TIME

September 24, 2022
Scaled

AMRAP 3 Minutes
2 Wall Walks
8 GHD SIt Ups w/6in Riser (OR 16 Alt. Leg V-Up)
-rest 2 Minutes-
AMRAP 3 Minutes
24 Double Unders (OR 48 Single Under)
2 Wall Walks
-rest 2 Minutes-
AMRAP 3 Minutes
8 GHD SIt Ups w/6in Riser (OR 16 Alt. Leg V-Up)
24 Double Unders (OR 48 Single Under)
-rest 2 Minutes-
AMRAP 6 Minutes
2 Wall Walks
8 GHD SIt Ups w/6in Riser (OR 16 Alt. Leg V-Up)
24 Double Unders (OR 48 Single Under)

September 23, 2022
Compete

21-15-9
Calorie Echo Bike
Strict Handstand Push Ups
-Rest 1:1-
21-15-9
Calorie Echo Bike
Front Squats (95/65)
-Rest 1:1-
21-15-9
Calorie Echo Bike
Push Press (95/65)
-Rest 1:1-
21-15-9
Calorie Echo Bike
Pistols
*Ladies: same calories as the men today 🙂
**Assault Bike Calorie option (as Rx’d): 24-18-12
***REPEAT from September 18, 2021 “Interstellar”

September 22, 2022
Aerobic Capacity

3 Sets
5 Cals (Gradual Acceleration to RPE10)
2 Min Easy Pace
5 Cals (Gradual Acceleration to RPE10)
2 Min Easy Pace
10 Cals at RPE9-10
*2 Min Rest between sets.
-Rest 3 Min-
15 Cals at RPE8
1 Min Easy Pace
-2 Min Rest-
20 Cals at RPE7
1 Min Easy Pace
-2 Min Rest-
25 Cals at RPE6
3 Min Easy Pace

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