Daily Workout

May 24, 2022
Strength
3 Front squat @ 70% (OR 7/10 RPE) 1RM Clean
2 Front squat @ 80% (OR 8/10 RPE) 1RM Clean
2 Front squat @ 90% (OR 9/10 RPE) 1RM Clean
2 Front squat @ 95-100% (OR 9.5-10/10 RPE) 1RM Clean
5 Single Arm DB Strict Press (each side) (7/10 RPE)
10 Push Press As Fast As Possible (AFAP) (95/65#)
-Rest as Needed-
5 Single Arm DB Strict Press (each side) (7.5/10 RPE)
10 Push Press AFAP (95/65#)
-Rest as Needed-
5 Single Arm DB Strict Press (each side) (8/10 RPE)
10 Push Press AFAP (95/65#)
-Rest as Needed-
5 Single Arm DB Strict Press (each side) (8.5/10 RPE)
10 Push Press AFAP (95/65#)
-Rest as Needed-
5 Single Arm DB Strict Press (each side) (9/10 RPE)
10 Push Press AFAP (95/65#)
4 Deadlifts @ 6.5/10 RPE
4 Deadlifts @ 7/10 RPE
4 Deadlifts @ 8/10 RPE
4 Deadlifts @ 9/10 RPE
May 23, 2022
M30

4 sets (1 every 4:00)
20 Alt. Chair Step Ups OR Box Jumps (24″/20″)
15 Bodyweight Sumo Deadlift High Pulls
5 Wall Walks

May 21, 2022
Masters

3 sets
300m run (together)
60/48 Calorie Bike Erg (OR Ski OR Row) (split as needed)
300m run (together)
100’ Handstand walk (split as needed)
-Rest 3 minutes between sets-

May 20, 2022
Compete

3 rounds
25 Wall Balls (20/14)
50 yard sled push (empty)
-rest 1:1-
3 rounds
20 Wall Balls (30/20)
40 yard sled push (45/25)

May 19, 2022
Aerobic Capacity

8x 75m (25m Sprint/50m Easy) w/15 Sec Rest
400m Swim (Fins Optional)(Flipturn inside of flags but no touching wall)
-Rest 1 Min-
6x 50m (25m Any Drill/25m Kick w/o Board) w/30 Sec Rest
300m Swim (Flipturn inside of flags but no touching wall)
-Rest 1 Min-
6x 25m Swim (10 Strokes, Flipturn, 10 Strokes, Repeat, Flipturn, Sprint to Wall) w/30 Sec Rest
200m Swim (Flipturn inside of flags but no touching wall)

May 18, 2022
What's Rich Doing

10 Rounds
50 Double Under
10 Thruster (115/80)

May 17, 2022
Gymnastics

4 rounds of:
5 Kipping Pull Ups into 7 Kipping Chest to Bar into 9 Bar Muscle Ups
Right into Max Dumbbell HOLD (100/70) [two dumbbells holding from hang]
-rest 2 minutes between rounds-

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Working hours

Monday – Friday:
07:00 – 21:00

Saturday:
07:00 – 16:00

Sunday Closed

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