32 ADVANTAGE RD, HIGHETT 3190  
April 2015
 
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Rest Day

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5-5-3-3-1-1 Push Press   5 x 300m Row Between Sets   Then   2 Rounds (20 Minute Time Cap) – 35 KB Swings @ 32/24kg – 30 Push Presses @ 115/75lbs – 25 Box Jumps @ 24″/20″ – 20 Overhead Squats @ 115/75lbs – 15 Muscle Ups

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For Time – 20 Dead Lifts @ 135/95lbs – 40 Double Unders – 16 Dead Lifts @ 185/115lbs – 40 Double Unders – 12 Dead Lifts @ 225/155lbs – 40 Double Unders – 8 Dead Lifts @ 275/185lbs – 40 Double Unders – 4 Dead Lifts @ 315/205lbs – 40 Double Unders   Then   For Time, In Partners – 200 Burpees   **Alternate work/rest, partition as required

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5 x 5 Front Squat (1 and 1/4)   5 x 15 Toes To Bar Between Sets   Then   2 Rounds – 1000/850m Row – 800m Run – 3min: Air Bike (RPM Target)   **Rest As Needed Between Rounds (Max 5 Minutes)

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1 Rep Max Clean And Jerk   Then   15 Minute AMRAP, In Teams Of 3 – 250/220m Row – Max Reps Clean And Jerk @ 135/95lbs   **One athlete rows while the other 2 perform max reps Clean And Jerk on the same barbell. Rotate at the completion of the row.

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

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5 x 7 Back Squat   5 x 150m Ski Erg Between Sets   Then   7 Minute AMRAP – 15 Wall Balls – 5 Muscle Ups   Rest 5 Minutes   7 Minute AMRAP – 15 KB Swings @ 24/16kg – 10 Box Over Jumps @ 24″/20″

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Choose 2 Or 3 Skills/Weaknesses To Work On For 30 Minutes   Then   25 Minute AMRAP, In Teams Of 6   As a team, in relay format, move a selection of weight plates, kettlebells, medicine balls and odd objects etc 20m, one person and one object at a time.   Once all objects are moved, as a team, accrue 40 Cals on 2 Rowers and 60 Cals on 1 Air Bike.   Once all […]

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3-3-3-3-3 Bench Press   Then 2 x Max Reps @ 70% Of Heaviest 3   5 x 50 Double Unders Between Sets   Then   5 Rounds – 40m Dog Sled @ 90/55lbs – 7 Hang Power Snatches @ 95/65lbs – 200m Row   **Approx Equal Work/Rest Between Rounds

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2-2-2-2-2-2 Front Squat   6 x 10 Russian KB Swings Between Sets   Then   15 Minutes To Find 1 Rep Max Full Clean   Then   Every Minute On The Minute For As Long As Possible – 7 Toes To Bar – 1,2,3,4,5…etc Full Cleans @ 135/95lbs