32 ADVANTAGE RD, HIGHETT 3190  
November 2014
 
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For Time, In Teams Of 5 – 250 Sit Ups – 250 Cal Air Bike – 250 KB Swings @ 24/16kg – 250 Cal Row – 250 Burpees – 250 Wall Balls – 250 Box Jumps @ 24″/20″   **Partition work in any way. Only one athlete on any one movement at any time. If your team has four people, scale to 200 for each movement etc.

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5 x 10 Bent Over Barbell Row   5 x 8 Pistols Per Leg Between Sets   Then   7 Rounds – 250m Run – 5 Muscle Ups   **Rest 1 Minute Between Rounds

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16 Minutes Every Odd Minute: 3 Speed Dead Lifts (All 1st Pulls) Every Even Minute: 8 Strict Ring Dips   Then   For Time Buy In: 1km Row 7 Rounds – 5 Clean And Jerks @ 165/105lbs – 10 Box Over Jumps @ 24″/20″, Then Check Out: 800m Run   **Start run if all 7 rounds aren’t completed after 16 minutes.

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16 Minutes Every Odd Minute: 2 Pause Front Squats Every Even Minute: 4 Strict Handstand Push Ups   Then   12 Minute AMRAP – 10 Back Squats @ 135/95lbs – 10 Burpees – 40m Dog Sled @ 90/55lbs

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Park Soccer!

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3 x 3 Power Snatch   Muscle Up Progressions Between Sets   Then   “Battle Of The Bluff 2014″   Event 6 – “Final”   For Time (20 Minute Time Cap) – 50 Double Unders – 10 Snatches @ 115/75lbs – 40 Toes To Bar – 10 Snatches @ 115/75lbs – 30 Box Jumps @ 30″/24″ – 10 Snatches @ 115/75lbs – 20 Muscle Ups (Scale: Burpee – Chest To Bar Chin Ups)

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Rest Day

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Warm Up Cluster   Then   “Battle Of The Bluff 2014″   Event 5 – “Cluster Ladder”   1 Minute Rounds – 6 Clusters   **30 Second Weight Change Between Rounds   Starting weight is 115/55lbs. After each round if all 6 reps are completed within the minute, 10lbs is added to the bar. If all 6 reps are not completed, the weight does not change and two more rounds are completed for max reps. […]

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5 Rep Max Push Press   Shoulder Mobility Between Sets   Then   “Battle Of The Bluff 2014″   Event 4 – “Triplet Chipper”   8 Minute AMRAP – 70 Wall Balls – 35 Burpee – Jumps (Over Weight Plates) – Max Distance Row   **Wall Balls: Men – 20lbs to 10ft, Women – 14lbs to 9ft

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Warm Up Overhead Squat And Power Clean   Then   “Battle Of The Bluff 2014″   Event 2 – “Overhead Squat”   4 Minutes To Find 1 Rep Max Overhead Squat   2 Minute Break To Change Weight, Then Straight Into:   Event 3 – “Speed Couplet”   5 Rounds (No Time Cap) – 7 Power Cleans @ 135/95lbs – 9 Chin Ups