32 ADVANTAGE RD, HIGHETT 3190  
2014
 
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5-5-5-5-5 Back Squat   Hip Mobility Between Sets   Then   2 Rounds – 3 Minutes: Max Distance Dog Sled @ 90/55lbs – 2 Minutes: Max Reps Front Squats @ 135/95lbs – 1 Minute: Max Reps KB Swings @ 24/16kg   **Rest 3 Minutes Between Rounds

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5 Rep Max Push Press, Then   3 Rep Max Push Jerk   5 x 10-15 Toes To Bar Between Sets   Then   “Tara’s Holiday”   As Far As Possible, Using A Running Clock: 1st Minute: 10 Burpees 2nd Minute: 10 Burpees 3rd Minute: 11 Burpees 4th Minute: 11 Burpees 5th Minute: 12 Burpees 6th Minute: 12 Burpees 7th Minute: 13 Burpees 8th Minute: 13 Burpees 9th Minute: 14 Burpees 10th Minute: 14 Burpees […]

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10-10-10-10-10 Bent Over Barbell Row   5 x 1 Minute Planks Between Sets   Then   12 Minute AMRAP – 10 Dead Lifts @ 185/115lbs – 20m Walking Lunge – 30 Double Unders   To Finish   Handstand Walk Practice

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For Time – Run The Stairs And Hill – 50 Push Ups – 100 Air Squats – Run The Hill – 25 Burpees – Run The Hill (Including 150m Swim And 150m Sand Run) – 25 Burpees   **All bodyweight movements are performed on the grassed area above Red Bluff Cliffs.

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5 x 2 Power Snatch   5 x 20 Band Pull Aparts Between Sets   Then   For Time – 5 Muscle Ups – 50 Abmat Sit Ups – 5 Muscle Ups – 40 Cal Row – 5 Muscle Ups – 30 KB Swings @ 24/16kg – 5 Muscle Ups – 20 Cals Air Bike – 5 Muscle Ups – 10 Snatches @ 155/105lbs

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Rest Day

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1 Rep Max KB Turkish Get Up (Each Arm)   1 Rep Max Deficit Strict Handstand Push Up Between Sets   Then   “Kelly”   5 Rounds – 400m Run – 30 Box Jumps @ 24″/20″ – 30 Wall Balls   Merry Christmas!

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3 x 5 Back Squat   5 x 10 Ring Push Ups Between Sets   Then   In Partners, 3 Rounds Each Of – 80m Plate Carry @ 25/15kg – 25 Cals Air Bike   **Alternate Work/Rest Between Rounds   To Finish   “Jade’s Joy” Penalty Burpees

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3 x 3 Dead Lift   5 x 30sec Handstand Holds Between Sets   Then   15 Minute AMRAP – 10 Strokes On Rower Sub 1:30/1:45 – 15 Power Snatches @ 75/55lbs

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5 x 5 Strict Press   5 x 8 Pistols Per Leg Between Sets   Then   10 Rounds – 2 Push Jerks @ 185/115lbs – 4 Box Jumps @ 30″/24″ – 6 Chest To Bar Chin Ups