32 ADVANTAGE RD, HIGHETT 3190  
January 2015
 
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1-1-1-1-1 Of The Complex: – Power Snatch – Overhead Squat – Snatch Balance   Then   10 Minute AMRAP – 3 Power Snatches @ 165/105lbs – 6 Burpee – Side Jumps – 9 Wall Balls

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Rest Day

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10-8-6-4-2 (For Strength) – DB Snatches Per Arm – Bent Over Barbell Rows – KB Swings   Then   “Triple Tabata Row”   – 24 x 20sec Intervals For Max Distance Row   Target (Total): Men – 2300m Women – 1950m   **10sec rest between efforts. 1 Cal must be completed on Air Bike for every metre under target.

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16 Minutes Every Odd Minute: 3 Back Squat Every Even Minute: 6 Strict Chin Ups   Then   For Time (15 Minute Time Cap) 10-8-6-4-2 – Squat Cleans @ 185/115lbs – Double Unders x 5 Check Out: 30 Burpee – Muscle Ups

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5-5-3-3-1-1 Strict Press   5 x 20 Stiff-Legged Dead Lifts Between Sets   Then   5 Rounds – 10 Push Press @ 155/105lbs – 10 Box Over Jumps @ 30/24″ – 250m Run   To Finish   100 Abmat Sit Ups

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For Time – 50 x 10m Shuttle Runs – 50 Air Squats – 25 Push Ups – 40 x 10m Shuttle Runs – 40 Air Squats – 20 Push Ups – 30 x 10m Shuttle Runs – 30 Air Squats – 15 Push Ups – 20 x 10m Shuttle Runs – 20 Air Squats – 10 Push Ups – 10 x 10m Shuttle Runs – 10 Air Squats – 5 Push Ups

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Park Soccer!

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5-5-3-3-1-1 Thruster   5 x 20 Band Pull Aparts Between Sets   Then   “Daniel”   For Time – 50 Chin Ups – 400m Run – 21 Thrusters @ 95/65lbs – 800m Run – 21 Thrusters @ 95/65lbs – 400m Run – 50 Chin Ups

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Rest Day

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8 Minute Partner AMRAP – 12 Dead Lifts @ 185/115lbs – 60m Dog Sled @ 90/55lbs   Rest 8 Minutes   8 Minute Partner AMRAP – 8 Dead Lifts @ 225/155lbs – 40m Dog Sled @ 115/75lbs   Rest 8 Minutes   8 Minute Partner AMRAP – 4 Dead Lifts @ 275/185lbs – 20m Dog Sled @ 135/90lbs   **Alternate work/rest, change at end of each round. During 8 minute rest period, complete 3 x […]