32 ADVANTAGE RD, HIGHETT 3190  
October 2015
 
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Rest Day

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5-5-5-5-5 Back Squat   5 x 10-15 Chest To Bar Chin Ups Between Sets   Then   For Time – 30 DB Snatches Alternating Arms @ 25/15kg – 30 Box Jump Overs @ 24″/20″ – 30 Wall Balls – 30 Front Rack Lunges Alternating Legs @ 110/65lbs   To Finish   Accrue 3 Minutes Of Plank

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Rest Day

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1 Rep Max Of The Complex: – 1 Hang Clean – 1 Front Squat – 1 Jerk   5 x 8 DB Step Ups Per Leg Between Sets   Then   5 Rounds – 1 Minute: Air Bike   **Score each round for lowest RPM after 10 seconds to reach max. Rest 3min 30sec between rounds.

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5-5-3-3-1-1 Strict Press   Shoulder Mobility Between Sets   Then   3 Rounds – 10 Push Presses @ 155/105lbs – 400m Run – 10 Muscle Ups   **Rest 2 Minutes Between Rounds

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5-5-3-3-1-1 Front Squat   5 x 8 DB Bench Rows Per Arm Between Sets   Then   5 Rounds – 9 Back Squats @ 185/115lbs – 12 Cal Row – 15 KB Swings @ 24/16kg

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20 Minutes – Every Odd Minute: 2 Dead Lifts – Every Even Minute: 5 Strict Handstand Push Ups   Then   20 Minute AMRAP – 8 Toes To Bar – 8 Burpees – 32 Double Unders   **Rest 30sec Between Rounds

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

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3 Rep Max, Then 1 Rep Max Squat Clean   12 DB Presses In Split Squat Stance Between Sets (6 With Each Leg Forward)   Then   Choose Between…   “Amanda”   9-7-5 – Muscle Ups – Squat Snatches @ 135/95lbs   Or   9-7-5 – Clusters @ 165/105lbs – Muscle Ups

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In teams of six, complete the following one after the other…   2 Rounds – 90sec: DB Snatches @ 35/20kg – 90sec: Dog Sled @ 90/55lbs – 90sec: Cals Ski Erg – 90sec: Burpees – 90sec: Sandbag @ 60/30kg Over 30″ Box – 90sec: Cals Air Bike   **Rest 30 Seconds Between Movements