October 21, 2019 – Live. Perform. Compete

October 21, 2019 – Live. Perform. Compete

Live

A. Alternating Sets: Calories of Rowing, Power Clean, Wall Ball Shots

5 sets, starting a set every 60 seconds, of:
A1. 12/8 Calories of RowingA2. 1.1.1.1.1.1 Power CleansA3. 15-20 Wall Ball Shots @ 8/4 kg

B.

Clean Grip Deadlift
– 3 sets of 8 reps
Rest 2 minutes between sets

C.

Interval Training
Assault Bike 6 x 20 secondsStart an interval every 90 seconds

Perform

A. Alternating Sets: Calories of Rowing, Power Clean, Wall Ball Shots

5 sets, starting a set every 60 seconds, of:
A1. 14/10 Calories of RowingA2. 1.1.1.1.1 Power CleansA3. 15-20 Wall Ball Shots @ 20/14 lbs

B.

Clean Grip Deadlift
– 3 sets of 4.2.2 reps
Rest 2 minutes between sets

C.

Interval Training
Assault Bike 6 x 20 secondsStart an interval every 90 seconds

Compete

A. Alternating Sets: Calories of Rowing, Power Clean, Wall Ball Shots

5 sets, starting a set every 60 seconds, of:
A1. 14/10 Calories of RowingA2. 1.1.1.1.1 Power CleansA3. 15-20 Wall Ball Shots @ 20/14 lbs

B.

Clean Grip Deadlift
– 3 sets of 4.2.2 reps
Rest 2 minutes between sets

C.

Interval Training
Assault Bike 6 x 20 secondsStart an interval every 90 seconds

D.

3 Rounds for Time:
20 Calories of SkiErg
12 Strict Handstand Push-Ups
Handstand Walk 75 feet
Rest 2 minutes between each round


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