32 ADVANTAGE RD, HIGHETT 3190  
2014
 
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20 Minute Partner AMRAP – Max Hill Sprints   **Alternating Work/Rest

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Open Workout 14.3   8 Minute AMRAP – 10 Dead Lifts @ 135/95lbs – 15 Box Jumps – 15 Dead Lifts @ 185/135lbs – 15 Box Jumps – 20 Dead Lifts @ 225/155lbs – 15 Box Jumps – 25 Dead Lifts @ 275/185lbs – 15 Box Jumps – 30 Dead Lifts @ 315/205lbs – 15 Box Jumps – 35 Dead Lifts @ 365/225lbs – 15 Box Jumps   Box Jump Height @ 24″/20″

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Rest Day

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3 x 3 Power Clean   Mobilise Between Sets   Then   15 Minute AMRAP – 10 Dead Lifts @ 135/95lbs – 400m Run – 10 Dead Lifts @ 185/125lbs – 400m Run – 10 Dead Lifts @ 225/155lbs – 400m Run – 10 Dead Lifts @ 275/185lbs – 400m Run – 10 Dead Lifts @ 315/205lbs – 400m Run – 10 Dead Lifts @ 365/235lbs – 400m Run …etc

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3 x 5 Strict Press   5 x 20sec Heavy Weighted Planks Between Sets   Then   8 Minute Partner AMRAP – Muscle Ups, Alternating Each Rep   Then   3 x 3 Minute Rounds – 1 Minute Burpee – Box Jumps @ 24″/20″ – 1 Minute Overhead Walking Lunges @ 25/15lbs – 1 Minute Row For Calories   **1 Minute Rest Between Rounds

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Warm Up: Tabata Glute Bridges   3 x 7 Back Squat   Mobilise Between Sets   Then   10-9-8-7-6-5-4-3-2-1 – Wall Balls – Toes To Bar

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3 x 3 Dead Lift   Double Under Practice Between Sets   Then   12 Minute AMRAP – 7 Burpees – 14 KB Swings @ 24/16kg – 21 Double Unders

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5 x Hill Sprint Up/Walk Down   Then, Straight Into   2 Rounds – 25 Burpees – 150m Swim/Wade – 150m Sand Run

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Open Workout 14.2   Every 3 Minutes For As Long As Possible   From 0:00 – 3:00 2 Rounds – 10 Overhead Squats @ 95/65lbs – 10 Chest To Bar Chin Ups   From 3:00 – 6:00 2 Rounds – 12 Overhead Squats @ 95/65lbs – 12 Chest To Bar Chin Ups   From 6:00 – 9:00 2 Rounds – 14 Overhead Squats @ 95/65lbs – 14 Chest To Bar Chin Ups   Follow the […]

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Rest Day