32 ADVANTAGE RD, HIGHETT 3190  
March 2015
 
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5 x 8 Strict Press   5 x 20 Hollow Rocks Between Sets   Then   15 Minute AMRAP 3,6,9,12,15…etc – Box Jumps @ 30″/24″ – Push Jerks @ 135/95lbs   **Complete 10 x 10m Shuttle Runs After Each Round

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3 x 3 Dead Lift   Accrue 40 Strict Ring Dips Between Sets   Then   7 Rounds – 8 Chest To Bar Chin Ups – 6 Burpees – 8 Power Cleans @ 115/75lbs – 6 Burpees

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Park Soccer!

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3 Rep Max Thruster   Shoulder And Hip Mobility Between Sets   Then   “Open Workout 15.5″   27-21-15-9 – Cal Row – Thrusters @ 95/65lbs

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Rest Day

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3 x 5 Back Squat   Accrue 30 Strict Chin Ups Between Sets   Then   20 Minute AMRAP, In Teams Of 3 – 10 Cals Air Bike – 10 Power Cleans @ 135/95lbs   **Only 1 athlete working at any 1 time. Change athlete at the end of each round. Rounds completed at maximum intensity.

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8-8-8-8-8 DB Strict Press   10-10-10-10-10 Bent Over Barbell Rows Between Sets   Then   10,9,8,7,6,5,4,3,2,1 – Push Press @ 155/105lbs – Toes To Bar   To Finish   Pistol Practice

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5 Rounds – 7 Dead Lifts @ 315/205lbs – 14 Push Ups – 28 Double Unders   Then   6 x 40m Dog Sled Pulls   **Increasing weight, 1:2 work/rest.

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15 Minutes To Find 3 Rep Max, Then 1 Rep Max Front Squat   Then   30 Minute Partner AMRAP – 2000m Row – 100 Wall Balls – 20 Muscle Ups   **Alternate work/rest, partition as required.

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20 Minute Partner AMRAP – Hill Sprints   **Alternate Work/Rest