32 ADVANTAGE RD, HIGHETT 3190  
September 2014
 
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3 x 10 Dead Lift   Accrue 30 Strict Handstand Push Ups Between Sets   Then   6 Rounds – 40m Dog Sled @ 90/55lbs – 8 Power Cleans @ 135/95lbs   **Work in teams of 2 or 3, relay format. Approx 2 x rest.

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3 x 10 Back Squat   Accrue 250 Double Unders Between Sets   Then   For Time – 30 Back Squats @ 135/95lbs – 30 Toes To Bar – 25 Front Squats @ 135/95lbs – 25 Toes To Bar – 20 Overhead Squats @ 135/95lbs – 20 Toes To Bar

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7 x 3 Strict Press   5 x 10 Cal Air Bike Between Sets, Medium Effort   Then   3 Rounds x 5 Minutes 15-10-5 – Push Press @ 95/65lbs – Bar Facing Burpees Then, In Remaining Time – Max Cal Row   **Rest 3 minutes between rounds. Every athlete must move to rower with 1:45 remaining, regardless of whether all of the 15,10 and 5 sets are completed.

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12 Minutes – Run As Far As Possible   Then   In teams of 3, 3 rounds each in relay format of: – Suicide Sprint @ 15,30,40 and 50m

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5-5-3-3-1-1 Overhead Squat   5 x 15 Chest To Bar Chin Ups Between Sets   Then   “Nancy”   5 Rounds – 400m Run – 15 Overhead Squats   To Finish   – 2 Minute Max Cal Air Bike

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Rest Day

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3 Rep Max Dead Lift   Then   7 Minute Partner AMRAP – 3 Dead Lifts @ 315/205lbs – 9 Box Over Jumps @ 24″/20″, Alternating Rounds   Rest 3 Minutes   7 Minute Partner AMRAP – Max Reps Muscle Ups, Alternating 3′s   Rest 3 Minutes   7 Minute Partner AMRAP – Max 10m Shuttle Runs, Alternating 10′s   Rest 3 Minutes   In Partners, 8 Rounds Each Of – 25 Double Unders   […]

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7 x 3 Back Squat   7 x 6 Strict Chin Ups Between Sets   Then   13 Minute AMRAP – 10 Full Cleans @ 135/85lbs – 15 KB Swings – 8 Full Cleans @ 155/95lbs – 15 KB Swings – 6 Full Cleans @ 165/105lbs – 15 KB Swings – 4 Full Cleans @ 185/115lbs – 15 KB Swings – 2 Full Cleans @ 205/125lbs – 15 KB Swings – Max Reps Full Cleans […]

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5 x 5 Floor Press   5 x 10 Bent Over Barbell Rows Between Sets   Then   10-9-8-7-6-5-4-3-2-1 – Push Press @ 115/75lbs – Toes To Bar – Wall Balls

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10 Rep Max Power Clean (Touch And Go)   5 x 30sec Weighted Planks Between Sets   Then   “Row, Row, Row, Burpee”   – 1km Row   Equal Rest   – 1km Row   Equal Rest   – 1km Row   Equal Rest   – 50 Burpees