32 ADVANTAGE RD, HIGHETT 3190  
March 2016
 
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3-3-2-2-1-1 Hang Power Clean   5 Rep Max Weighted Push Up Between Sets   Then   For Time – 10,9,8,7,6,5,4,3,2,1 Hang Power Cleans @ 135/95lbs – 1,2,3,4,5,6,7,8,9,10 Bar Facing Burpees

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

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“Open Workout 16.4″   13 Minute AMRAP – 55 Dead Lifts @ 225/155lbs – 55 Wall Balls – 55 Cal Row – 55 Handstand Push Ups

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Rest Day

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7 x 3 Front Squat   5 x 1 Minute Ski Erg Between Sets   Then   2 Rounds (15 Minute Time Cap) – 30 Cals Air Bike – 30 Wall Balls – 30 Toes To Bar – 30 KB Swings @ 24/16kg

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10-8-6-4-2 (For Strength) – Bench Press (Incr. Weight) – Strict Chin Ups – Weighted Sit Ups x 2   **40m DB Farmers Walk After Each Round   Then   3 Rounds (20 Minute Time Cap) – 1km Row – 50 Burpees

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3 x 8 Dead Lift   5 x 1 Minute Max Double Unders Between Sets   Then   5 Rounds – 10 Power Cleans @ 135/95lbs – 8 Box Jump Overs @ 24″/20″ – 5 Power Cleans @ 135/95lbs – 4 Box Jump Overs @ 24″/20″   **On a running clock, start rounds at 0,3,6,9 and 12mins.

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20 Minutes To Find 1 Rep Max Back Squat   Then   30 Minute AMRAP, In Teams Of 5-6   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 1000m on 2 Rowers and 50 Cals on 1 Air Bike.   Once all Metres and Calories […]

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

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“Open Workout 16.3″   7 Minute AMRAP – 10 Power Snatches @ 75/55lbs – 3 Bar Muscle Ups