32 ADVANTAGE RD, HIGHETT 3190  
November 2014
 
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3 x 3 Dead Lift   5 x 15 Abmat Sit Ups Between Sets   Then   3 Rounds x 5 Minutes – 50 KB Swings @ 24/16kg – Max Cal Air Bike   **Rest 3 Minutes Between Rounds

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“Battle Of The Bluff 2014″   Event 1 – “Run”   For Time – 4.15km Run   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 (5 Minute Time Cap) – 7 Power Cleans @ 135/95lbs – 9 Chin Ups   Event 4 – “Triplet Chipper”   8 Minute AMRAP […]

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5-5-5-5-5 Front Squat   Accrue 40 Strict Chin Ups Between Sets   Then   12 Minute AMRAP – 7 Burpees – 14 KB Swings @ 24/16kg – 21 Double Unders

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Rest Day

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40 Minutes To Work On 2 Or 3 Skills/Weaknesses   Then   4 x 500m Row @ 0,5,10 and 15mins

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15 Minutes To Find 5 Rep Max Back Squat   3 x 1 Minute Planks Between Sets   Then   5 Rounds (20 Minute Time Cap) – 7 Snatches @ 115/75lbs – 7 Overhead Squats @ 115/75lbs – 7 Parallette Handstand Push Ups   To Finish   – 1 Mile Run

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3 x 3 Dead Lift   Accrue 50 Hand Release Push Ups Between Sets   Then   30 Minute AMRAP In Teams Of 3 – 1500m Row (500m Each) – 60 Chin Ups (20 Each) – 75 Cal Air Bike (25 Each) – 60 Power Cleans @ 135/95lbs (20 Each) – 1200m Run (400m Each)   **Each athlete completes one third of total work. Move through in relay format, only one athlete working at any […]

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5 x 5 Push Press   Accrue 5 Minutes At The Bottom Of A Squat Between Sets   Then   10-8-6-4-2 – Thrusters @ 135/95lbs – Muscle Ups

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Rest Day

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5-5-3-3-1-1 Overhead Squat   Accrue 50 Strict Ring Dips Between Sets   Then   For Time – 40 Wall Balls @ 30/20lbs – 40 Toes To Bar – 40 Box Jumps @ 30″/24″ – 40 Cal Row