32 ADVANTAGE RD, HIGHETT 3190  
January 2014
 
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4 x 8 Press   3 Rep Max Weighted Chin Up Between Sets   Then   10 Minute AMRAP – 4 Handstand Push Ups – 6 Chest To Bar Chin Ups – 8 Dead Lifts @ 225/155lbs

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5 x 5 Back Squat   5 x 10 Strict Ring Dips Between Sets   Then   1 Round – 1250m Row – 250 Double Unders – 75 Wall Balls

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20 Minute Amrap – Partner Hill Sprints

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3 Rep Max Squat Clean (Touch And Go)   Then   20 Minute AMRAP In 3′s One Athlete Rows 500m Whilst The Two Others Complete: – 3 Clean And Jerk @ 135/95 – 6 Toes To Bar Alternating Work/Rest As Needed.   At Completion Of Row, Switch Out One Athlete To Row In Rotating Order.

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Rest Day

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10 Rep Max Standing Lunge (5 Each Leg)   5 x 1 Minute Weighted Planks Between Sets   Then   – 21 Back Squats @ 135/95lbs – 400m Run With Med Ball @ 20/14lbs – 15 Back Squats @ 135/95lbs – 400m Run With Med Ball @ 20/14lbs – 9 Back Squats @ 135/95lbs

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16 Minutes, Every Minute On The Minute Min 1,3,5…. 2 Dead Lifts Min 2,4,6…. 5 Kipping Handstand Push Ups   Then   3 x 3 Minute Rounds 2,4,6,8,10… – Power Snatches @ 115/75lbs – Burpees   **Start Each Round At The Beginning

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3 x 3 Push Press   Practice Handstand Walk Or Handstand Hold Between Sets   Then   100 Double Unders Buy In, Then 4 Rounds – 8 Push Jerk @ 135/95lbs – 10 Box Over Jumps @ 24″/20″ – 12 Chin Ups Then, 100 Double Unders Cash Out

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3 x 5 Back Squat   4 x 15 Weighted Sit Ups @ 20/15kg Between Sets   Then   13 Minute AMRAP 21-15-9 – Wall Balls – KB Swings @ 24/16kg **250m Run After Each Round Then, Max Reps Muscle Ups In Remaining Time Up To 13 Minutes

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20 Minute Amrap – Partner Hill Sprints