32 ADVANTAGE RD, HIGHETT 3190  
November 2013
 
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Rest Day

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4 x 5 Strict Press 4 x 60 Second Plank Between Sets Then 10-8-6-4-2 – Push Jerk @ 165/105lbs – Muscle Up To Finish – 500m Row – 50 Sit Ups – 250m Row – 25 Sit Ups

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3 x 3 Dead Lift Accrue 30 Weighted Push Ups Between Sets Then 10 Minutes, 20 Tabata Intervals 5 Rounds, Alternating Movements – Squat Cleans – Double Unders – 10m Shuttle Runs – Burpees

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12 Minute Partner AMRAP – Max Reps Clean And Jerk @ 135/95lbs, performed whilst parter runs 250m. Switch at completion of run. Rest 8 Minutes 9 Minute Partner AMRAP – 10 Front Squats @ 95/65lbs – 10 Box Over Jumps @ 24″/20″ Alternate Work/Rest, switch after the completion of each round. Rest 6 Minutes 6 Minute Partner AMRAP – Max Reps KB Swings @ 16/12kg, performed whilst partner holds handstand. Switch as needed.

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5 x 5 Back Squat 3 Rep Max Weighted Chin Up Or Accrue 30 Strict Chin Ups Between Sets Then 4 x 3 Minute Rounds – 1 Minute Ball Slams – 1 Minute Knees To Elbows (scale to Ab Mat Sit Ups) – 1 Minute Row For Calories 1 Minute Rest Between Rounds

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20 Minute AMRAP – Partner Hill Sprints

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“Gallant” – 1 Mile Run With Medicine Ball @ 20/14lbs – 60 Burpee-Pull Ups – 800m Run With Medicine Ball @ 20/14lbs – 30 Burpee-Pull Ups – 400m Run With Medicine Ball @ 20/14lbs – 15 Burpee-Pull Ups

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Rest Day