32 ADVANTAGE RD, HIGHETT 3190  
June 2015
 
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10-10-10-10-10 Stiff Legged Dead Lift   5 x 1 Minute Air Bike Holding 75/65rpm Between Sets   Then   For Time – 500m Row – 25 Dead Lifts @ 185/125lbs – 25 Toes To Bar – 400m Row – 20 Dead Lifts @ 185/125lbs – 20 Toes To Bar – 300m Row – 15 Dead Lifts @ 185/125lbs – 15 Toes To Bar – 200m Row – 10 Dead Lifts @ 185/125lbs – 10 Toes […]

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5 Rounds For Strength – 5 Back Squats – 15 Ring Dips   Then   3 Rounds – 10 Front Squats @ 165/110lbs – 100 Double Unders – 10 Muscle Ups   **Rest 2 Minutes Between Rounds

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10-10-10-10-10 Bent Over Barbell Row   8-8-8-8-8 DB Strict Press Between Sets   Then   30 Minute AMRAP, In Teams Of 3 – 400m Run Together, Then 8 Rounds – 9 Push Ups – 12 Box Jumps @ 24″/20″ – 15 KB Swings @ 24/16kg   **8 rounds total, 2 athletes working at any one time. A full round must be completed before switching out an athlete.

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Park Soccer!

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30 Minutes To Find 1 Rep Max Squat Snatch   Then   15 Minute AMRAP – 10 Power Snatches @ 95/65lbs – 10 Chin Ups – 10 Wall Balls

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Rest Day

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14 Minutes Every Odd Minute: 3 Power Cleans Every Even Minute: 30sec Hold At Bottom Of Squat   Then   8 Minute Partner AMRAP – Max Reps Burpees, Alternating 5′s   **Alternate Work/Rest   Then   6 x 40m Dog Sled Pulls   **Increasing Weight, Approx 1:4 Work/Rest

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3 x 7 Back Squat   5 x 150m Ski Erg Between Sets   Then   For Time – 60 Wall Balls – 80 Double Unders – 20 Muscle Ups – 40 Overhead Squats @ 115/75lbs

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Warm Up: 800m Run   Then   5 x 5 Strict Press   Shoulder Mobility Between Sets   Then   12 Minute AMRAP – 4 Shoulder To Overheads @ 185/115lbs – 8 Box Jumps @ 30″/24″ – 12 Cal Row

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3 x 3 Dead Lift   5 x 1 Minute Air Bike Between Sets (60-80% Intensity)   Then   4 Rounds – 1 Minute: KB Swings @ 24/16kg – 1 Minute: 10m Shuttle Runs – 1 Minute: Toes To Bar – 1 Minute: Rest