Daily Workout

September 21, 2022
What's Rich Doing
1:00 Max Cal Assault Bike
1:00 Max Burpee Box Jump Over (24/20)
1:00 Max Wall Ball (20/14)
1:00 Burpee Pull Up
1:00 Rest
September 20, 2022
Strength

3 Jerk Behind The Neck @ 5/10 RPE
2 Jerk Behind The Neck @ 6/10 RPE
1 Jerk Behind The Neck @ 7/10 RPE
1 Jerk Behind The Neck @ 8/10 RPE
1 Jerk Behind The Neck @ 9/10 RPE
10×3 Back Squat @ 84% 1RM Back Squat
5×3 Front Squat @ 89% 1RM Front Squat

September 19, 2022
M30

10-20-30
V-Ups
Cossack Squats
Line Facing Burpees

September 17, 2022
Scaled

2 Sets
20 Double Unders (OR 40 Single Under)
10 GHD SIt Ups w/6in Riser (OR 20 Alt. Leg V-Up)
5 Burpee Pull Ups (at max reach)
10 GHD Sit Ups w/6in Riser (OR 20 Alt. Leg V-Up)
20 Double Unders (OR 40 Single Under)
-Rest 1:1 b/t sets-

September 16, 2022
Compete

Partner workout
20/16 Calorie Row (each: at the same time)
40 Power Cleans (185/125)
20/16 Calorie Row (each: at the same time)
40 Power Snatches (135/95)
20/16 Calorie Row (each: at the same time)
20 Cleans (225/145)
20/16 Calorie Row (each: at the same time)
20 Snatches (185/125)
20/16 Calorie Row (each: at the same time)
*For Individual Version: Cut the Barbell reps in half and row the same amount of calories

September 15, 2022
Aerobic Capacity

3x (750m at RPE6.5, 90 Sec Rest)
*Rest additional 1 Min.
3x (150m at RPE8, 60 Sec Rest)
*Rest additional 1 Min.
3x (500m at RPE7, 90 Sec Rest)
*Rest additional 1 Min.
3x (150m at RPE8.5, 60 Sec Rest)

September 14, 2022
What's Rich Doing

Team of 2
6 Sets
15/12 Cal Echo Bike
75 Double Under
Max Free Handstand Hold (4×4 Box)
*Someone always in a handstand.

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Saturday:
07:00 – 16:00

Sunday Closed

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