32 ADVANTAGE RD, HIGHETT 3190  
March 2014
 
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Warm Up: Tabata Glute Bridges   3 x 7 Back Squat   Mobilise Between Sets   Then   10-9-8-7-6-5-4-3-2-1 – Wall Balls – Toes To Bar

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3 x 3 Dead Lift   Double Under Practice Between Sets   Then   12 Minute AMRAP – 7 Burpees – 14 KB Swings @ 24/16kg – 21 Double Unders

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5 x Hill Sprint Up/Walk Down   Then, Straight Into   2 Rounds – 25 Burpees – 150m Swim/Wade – 150m Sand Run

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Open Workout 14.2   Every 3 Minutes For As Long As Possible   From 0:00 – 3:00 2 Rounds – 10 Overhead Squats @ 95/65lbs – 10 Chest To Bar Chin Ups   From 3:00 – 6:00 2 Rounds – 12 Overhead Squats @ 95/65lbs – 12 Chest To Bar Chin Ups   From 6:00 – 9:00 2 Rounds – 14 Overhead Squats @ 95/65lbs – 14 Chest To Bar Chin Ups   Follow the […]

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Rest Day

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5 Rep Max Overhead Squat   5 x 10 Bent Over Barbell Rows Between Sets   Then   Open Workout 11.4   10 Minute AMRAP – 60 Bar Facing Burpees – 30 Overhead Squats @ 120/90lbs – 10 Muscle Ups

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3 x 3 Split Jerk   3 x 90 Second Planks Between Sets   Then   5 Rounds – 9 Handstand Push Ups – 9 Box Jumps @ 30″/24″ – 250m Run

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5-3-1 Dead Lift   Accrue 50 Kipping Ring Dips Between Sets   Then   In Partners, For Max Reps 2 Rounds – 2 Mins Power Cleans @ 135/95lbs – 2 Mins Wall Balls – 2 Mins KB Swings @ 24/16kg – 2 Mins 10m Prowler Push – 2 Mins Row For Calories   **Alternating Work/Rest As Required

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5 x 5 Front Squat   Handstand Walk/Hold Practice And Shoulder Mobility Between Sets   Then   Battle Of The Bluff 2013 Event 3 – “Triplet Ladder”   7 Minute AMRAP Complete As Many Rounds As Possible Of The Ascending Ladder 2,4,6,8,10…..etc – Thrusters @ 95/65lbs – Toes To Bar – Burpee – Side Jumps Over Bar

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Rest Day