32 ADVANTAGE RD, HIGHETT 3190  
January 2014
 
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Rest Day

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12 x 2 Squat Cleans Every Minute On The Minute (Touch And Go)   Then   “Power Elizabeth”   21-15-9 – Power Cleans @ 135/95lbs – Ring Dips   To Finish   3 x 60 Second Weighted Planks

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3 x 3 Dead Lift   3 x 15 Weighted Sit Ups Between Sets   Then   6 Minute Partner AMRAP – 1 Minute Alternating Wall Balls   Rest 2 Minutes   6 Minute Partner AMRAP – 1 Minute Alternating 10m Shuttle Runs   Rest 2 Minutes   6 Minute Partner AMRAP – 1 Minute Alternating Double Unders

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5 x 5 Floor Press   Accrue 10 Minutes In The Bottom Of The Squat Between Sets   Then   8 Rounds – 8 Push Jerks @ 155/105lbs – 8 Chin Ups

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10 Rep Max Front Squat   Accrue 30 Strict Chin Ups Between Sets   Then   In Teams of 5, Complete   – 250 Cal Row – 250 Wall Balls – 250 Back Squats @ 115/75lbs – 250 Dead Lifts @ 115/75lbs – 250 KB Swings @ 24/16kg – 250 Box Jumps @ 24″/20″ – 250 Sit Ups – 250 Burpees   At the end of every 10 Minutes, the team completes together a 400m […]

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5 Rounds (30 Minute Time Cap) – 250m Hill Run – 500m Sand Run – 150m Swim/Wade

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3 Rep Max, Then 1 Rep Max Full Snatch   Then   “Partner Amanda” 18-14-10 – Muscle Up – Full Snatch @ 135/95lbs   **Alternating Work/Rest 1st Round Alternate Every 3 Reps 2nd Round Alternate Every 2 Reps 3rd Round Alternate Every Rep

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Rest Day

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5 x 2 Power Clean   5 x 90 Second Planks Between Sets   Then   “Open Workout 11.3″ 5 Minute AMRAP – Squat Clean And Jerk @ 165/110lbs   To Finsh   Spend Time Working On A Weakness

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- 5km Run   Rest, Then   – 150 Burpees (15 Minute Time Cap)