32 ADVANTAGE RD, HIGHETT 3190  
March 2014
 
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Rest Day

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16 Minutes Every Odd Minute: 2 Front Squats Every Even Minute: 5 Muscle Ups   Then   12 Minute AMRAP – 3 Handstand Push Ups – 4 Box Over Jumps @ 24″/20″ – 5 KB Swings @ 32/24kg

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3 x 3 Power Clean   Then   7 Minute AMRAP – 800m Run – Max Reps Power Snatch @ 135/95lbs   Rest 5 Minutes   7 Minute AMRAP – 800m Run – Max Reps Power Clean And Jerk @ 135/95lbs

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10 Rep Max Back Squat   Accrue 40 Strict Chin Ups Between Sets   Then   3 Rounds x 5 Minute AMRAPs – 1km/800m Row – Max Reps Wall Balls   **Rest 5 Minutes Between Rounds

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5 Rep Max Strict Press   Then 2 x Max Reps Push Press @ 5RM Strict Press Weight   Shoulder Mobility Between Sets   Then   – 75 Double Unders – 10 Chest To Overhead @ 165/105lbs – 60 Double Unders – 8 Chest To Overhead @ 165/105lbs – 45 Double Unders – 6 Chest To Overhead @ 165/105lbs – 30 Double Unders – 4 Chest To Overhead @ 165/105lbs – 15 Double Unders – […]

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20 Minute Partner AMRAP – Max Hill Sprints   **Alternating Work/Rest

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Open Workout 14.3   8 Minute AMRAP – 10 Dead Lifts @ 135/95lbs – 15 Box Jumps – 15 Dead Lifts @ 185/135lbs – 15 Box Jumps – 20 Dead Lifts @ 225/155lbs – 15 Box Jumps – 25 Dead Lifts @ 275/185lbs – 15 Box Jumps – 30 Dead Lifts @ 315/205lbs – 15 Box Jumps – 35 Dead Lifts @ 365/225lbs – 15 Box Jumps   Box Jump Height @ 24″/20″

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Rest Day

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3 x 3 Power Clean   Mobilise Between Sets   Then   15 Minute AMRAP – 10 Dead Lifts @ 135/95lbs – 400m Run – 10 Dead Lifts @ 185/125lbs – 400m Run – 10 Dead Lifts @ 225/155lbs – 400m Run – 10 Dead Lifts @ 275/185lbs – 400m Run – 10 Dead Lifts @ 315/205lbs – 400m Run – 10 Dead Lifts @ 365/235lbs – 400m Run …etc

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3 x 5 Strict Press   5 x 20sec Heavy Weighted Planks Between Sets   Then   8 Minute Partner AMRAP – Muscle Ups, Alternating Each Rep   Then   3 x 3 Minute Rounds – 1 Minute Burpee – Box Jumps @ 24″/20″ – 1 Minute Overhead Walking Lunges @ 25/15lbs – 1 Minute Row For Calories   **1 Minute Rest Between Rounds