32 ADVANTAGE RD, HIGHETT 3190  
June 2016
 
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5 x 5 Back Squat   Accrue 30 Strict Handstand Push Ups Between Sets   Then   15 Minute AMRAP 5,10,15,20,25….etc – Wall Balls – Cals On Rower – Burpees

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Rest Day

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Practice Snatch Balance Or Overhead Squat   Then   5-3-1 Squat Snatch   Then   7 Minute AMRAP 1,2,3,4,5….etc – Squat Snatches @ 115/75lbs – Muscle Ups   Rest 3 Minutes   For Time – 30 Overhead Squats @ 115/75lbs – 800m Run

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Rest Day

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5-5-5 Strict Press, Then 5-5-5 Push Press   Accrue 30 Strict Chin Ups Between Sets   Then   4 Rounds x 3 Minutes – 15 x 20m Shuttle Runs – 15 Toes To Bar – Max Reps Burpees   **Rest 3 Minutes Between Rounds

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5-5-5-5-5 Back Squat   5 x 20sec Hollow Holds Or 5 x 20 Hollow Rocks Between Sets   Then   12 Minute AMRAP – 100 Wall Balls – 200 Double Unders – 50 Ring Dips

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3 x 3 Dead Lift   Hamstring, Glute And Hip Mobility Between Sets   Then   20-16-12-8-4 – Dead Lifts @ 185/115lbs – Cals On Rower x 2

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3 Rep Max, Then 1 Rep Max Thruster   5 x 10 Bent Over Barbell Rows Between Sets   Then   2 x 10 Minute AMRAPs In Teams Of 6 – 60m Dog Sled @ 90/55lbs – Step Ups @ 24″/20″ – KB Dead Lifts @ 24/16kg – Cals Air Bike – Burpees – Rest   **Rest 5 minutes between each 10 minute AMRAP. Score workout for total reps for entire team. Complete as many […]

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Rest Day

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1 Rep Max Clean And Jerk   5 x 20 Hollow Rocks Between Sets   Then   6 Minute AMRAP – 3 Clean And Jerks @ 185/115lbs – 3 Muscle Ups   Rest 1 Minute   4 Minute AMRAP – 2 Clean And Jerks @ 205/125lbs – 2 Muscle Ups   Rest 1 Minute   2 Minute AMRAP – 1 Clean And Jerk @ 225/145lbs – 1 Muscle Up