32 ADVANTAGE RD, HIGHETT 3190  
November 2015
 
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3-3-3-3-3 Front Squat   Accrue 40 Strict Chin Ups Between Sets   Then   20 Minute AMRAP – 7 Burpees – 14 KB Swings @ 24/16kg – 21 Double Unders

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Rest Day

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“Battle Of The Bluff 2015 Event 2 – Clean And Jerk Ladder”   30 Sec To Complete Lift, 15 Sec Transition   Womens’ Bars   – 85lbs – 90lbs – 100lbs – 105lbs – 115lbs – 120lbs – 130lbs – 135lbs – 145lbs – 150lbs – 160lbs – 165lbs – 175lbs – 180lbs   Mens’ Bars   – 135lbs – 145lbs – 155lbs – 165lbs – 175lbs – 185lbs – 195lbs – 205lbs – 215lbs […]

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Rest Day

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7 x 3 Back Squat   5 x 15 Ring Dips   Then   “Battle Of The Bluff 2015 Event 4 – Crazy 8′s”   8 Minute AMRAP – 8 Back Squats @ 135/95lbs – 8 Chin Ups – 8 Cal Row

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20 Minutes – Every Odd Minute: 4 Strict Handstand Push Ups – Every Even Minute: 6 Bent Over Barbell Rows   Then   “Battle Of The Bluff 2015 Events 3/4″   Event 3A: “Air Bike”   1 Minute: Highest Possible RPM Score On Air Bike (10sec Buy In – Score Is Lowest RPM Registered)   Rest 1 Minute, Then   Event 4: “Sandbag Shift”   3 Minute AMRAP – Move Sandbag @ 60/30kg Over 30″ […]

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3 x 3 Dead Lift   5 x Backward Sled Drags Between Sets (Increasing Weight)   Then   20-16-12-8-4 – Dead Lifts @ 155/105lbs – Cals On Rower – Push Ups

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5-5-5-5-5 Push Press   Shoulder Mobility Between Sets   Then   “Battle Of The Bluff 2015 Event 1 – Toes To Bar – Burpee – Double Under”   For Time – 21 Toes To Bar – 21 Burpee – Jumps Over Plates – 63 Double Unders – 15 Toes To Bar – 15 Burpee – Jumps Over Plates – 45 Double Unders – 9 Toes To Bar – 9 Burpee – Jumps Over Plates – […]

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Battle Of The Bluff 2015   Event 1: “Toes To Bar – Burpee – Double Under”   For Time (9 Minute Time Cap) – 21 Toes To Bar – 21 Burpee – Jumps Over Plates – 63 Double Unders – 15 Toes To Bar – 15 Burpee – Jumps Over Plates – 45 Double Unders – 9 Toes To Bar – 9 Burpee – Jumps Over Plates – 27 Double Unders   **Womens’ Burpee – […]

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5-5-3-3-1-1 Back Squat   5 Rep Max Weighted Push Ups Between Sets   Then   20-16-12-8-4 – Goblet Squats @ 24/16kg – KB Swings @ 24/16kg – Cals On Rower