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Daily Workout

April 19, 2024
Compete
For Time
15-12-9-6-3
Devil Press (2×50/35)
30-24-18-12-6
GHD Sit Ups
April 18, 2024
Aerobic Capacity

11 Min at RPE3
Surge at RPE6 for 2 Min every 5 Min.
-Rest 2 Min-
9 Min at RPE3
Surge at RPE6 for 90 Sec every 4 Min
-Rest 2 Min-
7 Min at RPE3
Surge at RPE6 for 1 Min every 3 Min
Total: 27 Min

April 17, 2024
What's Rich Doing

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)

April 16, 2024
Strength

Successory Work
3 Sets
10 Step Up
15 Sit Up
:30-:45 Plank
1 Power Clean and Jerk @ 65% 1 RM Power Clean and Jerk
1 Power Clean and Jerk @ 70% 1 RM Power Clean and Jerk
1 Power Clean and Jerk @ 75% 1 RM Power Clean and Jerk
1 Power Clean and Jerk @ 70% 1 RM Power Clean and Jerk
1 Power Clean and Jerk @ 75% 1 RM Power Clean and Jerk
1 Power Clean and Jerk @ 80% 1 RM Power Clean and Jerk
1 Power Clean and Jerk @ 70% 1 RM Power Clean and Jerk
1 Power Snatch @ 65% 1 RM Power Snatch
1 Power Snatch @ 70% 1 RM Power Snatch
1 Power Snatch @ 75% 1 RM Power Snatch
1 Power Snatch @ 70% 1 RM Power Snatch
1 Power Snatch @ 75% 1 RM Power Snatch
1 Power Snatch @ 80% 1 RM Power Snatch
1 Power Snatch @ 75% 1 RM Power Snatch

April 15, 2024
M30

In 15 Minutes complete:
1600m Run
…into…
AMRAP of:
10 Bodyweight Walking Lunges
25ft Handstand Walk or 50ft Bear Crawl
40 Forward and Backward Line Hops
Time Cap for 1600m Run is 10 minutes, see workout prep notes for more details.

April 12, 2024
Compete

AMRAP 15 Minutes
1-2-3-4
Rope Climbs
25-50-75-100ft Sled Push (180/145)

April 11, 2024
Aerobic Capacity

5 Sets
1 Min at RPE8
1 Min at RPE1-2
1 Min at RPE4-5
1 Min at RPE1-2
1 Min at RPE8
*Rest 90 Sec between sets.

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Working hours

Monday – Friday:
07:00 – 21:00

Saturday:
07:00 – 16:00

Sunday Closed

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