32 ADVANTAGE RD, HIGHETT 3190  
December 2015
 
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3 Rounds – Max Reps Bench Press @ 165/115lbs – Max Reps Bench Press @ 115/75lbs – Max Reps Push Ups   **Record all reps achieved. Move immediately between movements, rest as required between rounds.   Shoulder Mobility Between Sets   Then   3 Rounds – 1 Minute: KB Swings @ 24/16kg – 1 Minute: Abmat Sit Ups – 1 Minute: Air Bike (Lowest RPM)   **Rest 1 Minute Between Each Movement

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3 x 3 Dead Lift   5 x 1 Minute Planks Between Sets   Then   15 Minute AMRAP – 5 Power Cleans @ 135/95lbs – 6 Chin Ups – 7 Cal Row   **Rest 30sec Between Rounds

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3 x 7 Back Squat   5 x 15/12 Cals Air Bike Between Sets   Then   5 Minute AMRAP – 5 Burpee – Box Jumps @ 24″/20″ – 10 Front Squats @ 95/65lbs   Rest 5 Minutes   5 Minute AMRAP – 3 Burpee – Box Jumps @ 30″/24″ – 6 Front Squats @ 135/95lbs

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5-5-3-3-1-1 Push Press   3 Rep Max Weighted Chin Up Between Sets   Then   20 Minute Partner AMRAP – 400m Run   **Alternate Work/Rest

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Rest Day

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“Isabel”   For Time – 30 Snatches @ 135/95lbs   Then   21-15-9 – Wall Balls – Chin Ups   **250m Run After Each Round

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3 Rep Max Overhead Squat   Then   1 Set x Max Reps @ 70% Of 3RM, And 1 Set x Max Reps @ 50% Of 3RM   5 x 50 Double Unders Between Sets   Then   5 Rounds – 40m Sandbag Carry @ 60/30kg – 40m Dead Ball Carry @ 65/45kg (drop and re-clean dead ball to other shoulder at 20m turnaround) – 40m Single KB Carry @ 32/24kg   **Rest As Required […]

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1 Rep Max Bench Press   Then   2 Sets x Max Reps @ 70% Of 1RM   Then   20-16-12-8-4 – Cal Row – Push Ups – Ring Rows

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10 Rep Max Back Squat   10-10-10-10-10 Bent Over Barbell Rows Between Sets   Then   10 Rounds (20 Minute Time Cap) – 3 Squat Cleans @ 185/125lbs – 3 Burpee – Muscle Ups

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5 x 5 Strict Press   5 x 20 Hollow Rocks Between Sets   Then   5 Rounds – 150m Ski Erg – 15 Push Press @ 115/75lbs – 10/8 Cals Air Bike – 10 Toes To Bar   **On a running clock, start rounds @ 0,5,10,15 and 20mins.