32 ADVANTAGE RD, HIGHETT 3190  
May 2016
 
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1 Rep Max Back Squat   5 x 15 Toes To Bar Between Sets   Then   20 Minute Partner AMRAP – 60 Wall Balls – 150 Double Unders   **Alternate work/rest, work must be partitioned equally and all must be completed by one partner before the other can begin.

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8 Rounds – Every Odd Minute: 5 Strict Handstand Push Ups – Every Even Minute: 5 Strict Chin Ups   Then   3 Rounds – 75sec: Dog Sled @ 90/55lbs – 75sec: Sandbag Over 30″ Box @ 60/30kg – 75sec: Cals Air Bike – 75sec: Rest   **15sec Transition Between Each Movement

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3 x 3 Dead Lift   5 x 10 Weighted Push Ups Between Sets   Then   4 Rounds x 3 Minutes – 300m Row – 15 Dead Lifts @ 185/125lbs – Max Reps Bar Facing Burpees   **Rest 3 Minutes Between Rounds

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Rest Day

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5 x 5 Back Squat   Accrue 30 Muscle Ups Between Sets   Then   For Time – 30 Thrusters @ 135/95lbs – 1km Run – 30 Power Snatches @ 135/95lbs

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Rest Day

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“Jade’s Joy”   3 Rounds – 90sec: Row – 90sec: 10m Shuttle Runs – 90sec: Air Bike   **60 second rest between movements. 5 Burpee penalty for every 10m under on Row, every 10m length under on Shuttle Run, every Cal under on old Air Bike, 3 Cals under on new Air Bike.   Targets   Advanced: Men – 460m, 26 runs, 11/30 cals Women – 400m, 24 runs, 10/24 cals   Intermediate: Men – […]

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3 x 3 Squat Clean   5 x 1 Minute Planks Between Sets   Then   12 Minute AMRAP – 3 Dead Lifts @ 275/185lbs – 6 Box Jump Overs @ 24″/20″ – 9 Wall Balls

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5 x 5 Strict Press   8-8-8-8-8 Bent Over Barbell Rows Between Sets   Then   6 Rounds – 15 Shoulder To Overheads @ 115/75lbs – 12 Cal Row – 9 Burpees

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4-4-4-4-4 Overhead Squat   Overhead Mobility Between Sets   Then   13 Minute AMRAP 3,5,7,9,11,13….etc – Back Squats @ 185/125lbs – KB Swings @ 24/16kg   **33 Double Unders After Each Round