32 ADVANTAGE RD, HIGHETT 3190  
July 2014
 
---------------------------------------------------------------------

Rest Day

---------------------------------------------------------------------

3 x 3 Dead Lift   Accrue 30 Strict Handstand Push Ups Between Sets   Then   4 Rounds x 3 Minutes – 20 KB Swings @ 24/16kg – 15 Toes To Bar – 10 KB Swings @ 24/16kg – 5 Toes To Bar – Max Reps Med Ball Cleans @ 30/20lbs   **Rest 1 Minute Between Rounds

---------------------------------------------------------------------

“Jerry”   – 1 Mile Run – 2km Row – 1 Mile Run   To Finish   Leg And Hip Mobility

---------------------------------------------------------------------

5 Rounds For Strength – 3 Front Squats, Immediately Into – Max Reps Kipping Ring Dips   **Rest up to 4 minutes at the end of each round   Then   10 Minute AMRAP – 4 Minutes Max Reps Wall Balls – 3 Minutes Max Reps Power Snatch @ 95/65lbs – 2 Minutes Max Reps Overhead Squats @ 95/65lbs – 1 Minute Max Reps Double Unders   To Finish   10 Minute Team Relay – […]

---------------------------------------------------------------------

14 Minutes – Every Odd Minute: 5 Strict Press – Every Even Minute: 15 Russian KB Swings   Then   21-15-9 – Push Jerk @ 135/95lbs – Box Jumps @ 30″/24″   Straight Into   – 30 Hang Power Cleans @ 135/95lbs – 30 Chest To Bar Chin Ups – 30 Bar Facing Burpees – 30 Cal Row   **Time cap for 1st workout is 10 minutes. Total time cap is 20 minutes.

---------------------------------------------------------------------

Rest Day

---------------------------------------------------------------------

Every Minute On The Minute For 10 Minutes – 2 Full Cleans (Touch And Go)   Then   In Partners, 3 Rounds – 20 Power Cleans @ 165/105lbs, Alternating 5′s – 40 Toes To Bar, Alternating 10′s – 60 Wall Balls, Alternating 15′s   **Alternate Work/Rest, 20 Minute Time Cap

---------------------------------------------------------------------

Rest Day

---------------------------------------------------------------------

5 Minutes – Max Distance Dog Sled @ 80/45lbs (20m Turnaround)   Rest 5 Minutes   5 Minutes – Max Distance Row   Rest 5 Minutes   5 Minutes – Max Reps Muscle Ups Or Bar Facing Burpees   Rest 5 Minutes   5 Minutes – Max Cal Air Bike   Rest 5 Minutes   – 1 Mile Run

---------------------------------------------------------------------

16 Minutes Every Odd Minute: 3 Dead Lifts Every Even Minute: 4 Strict Handstand Push Ups   Then 10 Minutes To Find 3 Rep Max Power Snatch (Touch And Go)   Then   3 Rounds (15 Minute Time Cap) – 12 Snatches @ 135/95lbs – 120 Double Unders