32 ADVANTAGE RD, HIGHETT 3190  
August 2013
 
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5 x 5 Push Press Mobilise Between Sets Then 3 Rounds x 4 Minutes – 1 Minute KB Swings @ 24/16kg – 1 Minute Abmat Sit Ups – 1 Minute Ball Slams @ 15/12kg – 1 Minute Burpees **Rest 2 Minutes Between Rounds

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Rest Day

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3 x 3 Back Squat 3 Rep Max Floor Press between Sets 5 Rounds – 4 Deadlifts @275/185lbs – 8 Wall Balls – 12 Overhead Squats @95/65lbs

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8 Rep Max Strict Press Then 2 x Max Sets of Push Press @ 8RM press weight Users choice 30 Muscle Ups for time (10 Minute Cap) Or 10 Minute AMRAP – 10 KB Swings – 10 Ring Rows – 10 Burpees Then 8 x Alternating 250′m Sprint

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Power Clean to 3 Rep Max, then 1 Rep Max 5 x Max L-Sits between Rounds 2 x 6 Minute Rounds – 2 Minutes – Double Unders – 2 Minutes – Burpees – 2 Minutes – Calories on the ergo **Rest 5 Minutes between Rounds Workout is scored for reps with the score for Double Unders being the total divided by 5.

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20 Minutes Even Minutes – 10 x 2 Front Squats Odd Minutes – Max Strict Handstand Push Ups 21-15-9 – Back Squat @ 225/155lbs – Ring Dip – Chin Up Finish immediately with 50 box over jumps 24/20″

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Warm Up Stairs and Sand Jog Then 20 Minute AMRAP – Partner Hill Sprints

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3 Rep Max Squat Clean & Jerk Mobility, Muscle Ups or Double Unders between sets. Then “Fight Gone Bad” 3 Rounds For Total Reps – 1 Minute Wall Balls – 1 Minute Sumo Dead Lift High Pull @ 75/55lbs – 1 Minute Box Jumps @ 20″ – 1 Minute Push Press @ 75/55lbs – 1 Minute Row for Calories **Rest 1 Minute Between Rounds

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Rest Day

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12 Minute AMRAP – 3 Power Snatches @ 155/105lbs – 6 Handstand Push Ups – 9 Box Jumps @ 30″/24″ Then “Jerry” – 1 Mile Run – 2km Row – 1 Mile Run