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June 9, 2023
Compete
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AMRAP 10 Minutes5 L Pull-ups
25ft Handstand Walk
June 8, 2023
Aerobic Capacity
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10 Min at RPE5
-Rest 2 Min-
10 Min at RPE5
-Rest 3 Min-
5 Min at RPE5
June 7, 2023
What's Rich Doing
6 Sets
2:00 On/1:00 Off
75 Double Under
15 Toes To Bar
Max Wall Ball (20/14)
June 6, 2023
Strength
3 Muscle Clean + 3 Jerk Dips + 3 Jerk Balance + 3 Pause Split Jerk @ 6/10 RPE
3 Muscle Clean + 3 Jerk Dips + 3 Jerk Balance + 3 Pause Split Jerk @ 6/10 RPE
3 Muscle Clean + 3 Jerk Dips + 3 Jerk Balance + 3 Pause Split Jerk @ 6/10 RPE
3 Muscle Clean + 3 Jerk Dips + 3 Jerk Balance + 3 Pause Split Jerk @ 6/10 RPE
*Pause for 3 seconds in split.
1 Clean Deadlift to Mid Thigh + 1 Clean Pull + 1 Clean + 2 Split Jerk @ 6.5/10 RPE
1 Clean Deadlift to Mid Thigh + 1 Clean Pull + 1 Clean + 2 Split Jerk @ 7.5/10 RPE
1 Clean Deadlift to Mid Thigh + 1 Clean Pull + 1 Clean + 2 Split Jerk @ 8/10 RPE
1 Clean Deadlift to Mid Thigh + 1 Clean Pull + 1 Clean + 1 Split Jerk @ 8.5/10 RPE
1 Clean Deadlift to Mid Thigh + 1 Clean Pull + 1 Clean + 1 Split Jerk@ 9/10 RPE
June 5, 2023
M30
8 Rounds
200m Run
10 Jumping Lunges (L+R=1)
5 Hand Release Push Ups
June 3, 2023
Scaled
For Time:
25ft -50ft -75ft
Back Rack Lunge (95/65)
15-10-5
Toes to bar (OR 30-20-10 Hanging Knee Raises)
**If you don’t have space, complete back rack forward lunges in place (8-16-24 steps)
June 2, 2023
Compete
4 Sets
AMRAP 7 Minutes @ consistent moderate effort across
10-15-20-25….
Row (calories)
Ski (calories)
Bike Erg (calories)
-Rest 3:00 between sets-
