32 ADVANTAGE RD, HIGHETT 3190  
September 2014
 
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5 Rep Max Overhead Squat   Then   “Lumberjack 20″   For Time – 20 Dead Lifts @ 275/185lbs – 400m Run – 20 KB Swings @ 32/24kg – 400m Run – 20 Overhead Squats @ 115/75lbs – 400m Run – 20 Burpees – 400m Run – 20 Chest To Bar Chin Ups – 400m Run – 20 Box Jumps @ 24″/20″ – 400m Run – 20 DB Squat Cleans @ 2 x 20/12kg – […]

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Rest Day

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5-5-3-3-1-1 Dead Lift   Handstand Walk Practice Between Sets   Then   10-8-6-4-2 – Power Snatch @ 155/100lbs 25-20-15-10-5 – Box Over Jumps @ 24″/20″

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10 Minute AMRAP – 30 Muscle Ups – Max Reps Power Cleans @ 135/95lbs   Then   “Jade’s Joy”   3 Rounds – 90sec: Row (Target 460m/400m) – 90sec: 10m Shuttle Runs (Target 26/24) – 90sec: Air Bike (Target 11/10 Cals)   **60 second rest between movements. 5 Burpee penalty for every 10m under on Row, every 10m length under on Shuttle Run, every Cal under on Air Bike.

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5-5-3-3-1-1 Push Press   Accrue 40 Strict Chin Ups Between Sets   Then   2 Rounds x 5 Minutes 2-4-6-8-10-12…etc – Push Jerk @ 165/105lbs – Toes to Bar – Wall Balls   **Rest 5 minutes between rounds. Start at 2 at the beginning of each round.   To Finish   4 Rounds – 25 Burpees   **Rest 2 Minutes Between Rounds

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5-5-3-3-1-1 Front Squat   5 x 15 Hand Release Push Ups Between Sets   Then   10-8-6-4-2 – Squat Clean @ 185/115lbs – Double Unders x 5   To Finish   4 x 1 Minute Weighted Planks

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Park Soccer!!

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3 Rep Max, Then 1 Rep Max Power Snatch   Then   25 Minute AMRAP – 10 Box Jumps @ 30″/24″ – 8 KB Swings @ 32/24kg – 6 Wall Balls @ 30/20lbs – 4 Muscle Ups – 2 Full Snatches @ 155/100lbs

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Rest Day

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3 Rep Max Thruster   5 x 20 Hollow Rocks Between Sets   Then   “Fran”   21-15-9 – Thrusters @ 95/65lbs – Chin Ups   To Finish   12 Minute Partner AMRAP – 250m Sprints   **Alternate Work/Rest Between Efforts