32 ADVANTAGE RD, HIGHETT 3190  
March 2015
 
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“Open Workout 15.4″   8 Minute AMRAP – 3 Handstand Push Ups – 3 Cleans @ 185/125lbs – 6 Handstand Push Ups – 3 Cleans @ 185/125lbs – 9 Handstand Push Ups – 3 Cleans @ 185/125lbs – 12 Handstand Push Ups – 6 Cleans @ 185/125lbs – 15 Handstand Push Ups – 6 Cleans @ 185/125lbs – 18 Handstand Push Ups – 6 Cleans @ 185/125lbs – 21 Handstand Push Ups – 9 Cleans […]

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Rest Day

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5 x 5 Back Squat   5 x 15 Russian KB Swings Between Sets   Then   11 Minute AMRAP – 9 Burpee – Side Jumps – 7 Power Cleans @ 135/95lbs – 5 Thrusters @ 135/95lbs

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3-3-3-3-3 Deficit Dead Lift   5 x 45-60sec Weighted Planks Between Sets   Then   10 Rounds – 1 Minute: Max Cals Air Bike Or Max Distance Row   **Rest 1 Minute Between Rounds

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20 Minutes To Find 1 Rep Max Split Jerk   Shoulder Mobility Between Sets   Then   For Time – 800m Run with Med Ball @ 20/14lbs   2 Rounds – 20 Chin Ups – 20 Box Jumps @ 24″/20″   – 800m Run with Med Ball @ 20/14lbs   2 Rounds – 20 Chin Ups – 20 Box Jumps @ 24″/20″   – 800m Run with Med Ball @ 20/14lbs   2 Rounds – […]

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16 Minutes Every Odd Minute: 2 Power Snatches Every Even Minute: 4 Pistols Per Leg   Then   12 Minute AMRAP 1,2,3,4,5,6…etc – Overhead Squats @ 115/75lbs – Bar Facing Burpees

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Rest Day

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“Open Workout 15.3″   14 Minute AMRAP – 7 Muscle Ups – 50 Wall Balls – 100 Double Unders

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Rest Day

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3-3-3-3-3 Push Jerk   5 x 50 Double Unders Between Sets   Then   In Teams Of 3, 10 Minutes: Max Cals Air Bike 10 Minutes: Max KB Swings @ 24/16kg 10 Minutes: Max Weighted Plank @ 20/15kg Plate   **Only 1 athlete works at any one time. Change as required.