32 ADVANTAGE RD, HIGHETT 3190  
October 2016
 
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Rest Day

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8 Rounds – 1st Minute: 5 Box Jumps (High) – 2nd Minute: 10 Ring Dips   Then   20 Minute AMRAP, In Teams Of 3 – 40m Dog Sled @ 135/90lbs – 10/8 Cals Air Bike   **Follow in order. Each athlete completes one round before the next athlete begins. Approx. 1 work to 2 Rest.

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5 x 5 Strict Press   5 x 20 Hollow Rocks Between Sets   Then   18 Minute AMRAP – 30 Bar Facing Burpees – 30 Shoulder To Overheads @ 135/95lbs – 30 Russian KB Swings @ 32/24kg

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3 x 3 Power Clean   Accrue 30 Strict Chin Ups Between Sets   Then   5 Rounds – 30sec: Power Cleans @ 165/115lbs – 30sec: Double Unders   Then   In Partners, With A 12 Minute Time Cap 12 Rounds Each Of: – 10 x 10m Shuttle Runs   **Alternate Work/Rest

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3 x 3 Back Squat   Accrue 50 Kipping Or 30 Strict Handstand Push Ups   Then   5 Rounds – 30sec: Back Squats @ 185/125lbs – 30sec: Toes To Bar   Then   For Time, In Partners – 800m Row Each – 600m Row Each – 400m Row Each – 200m Row Each   **Alternate Work/Rest

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

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2-2-2-1-1-1 Reps Of The Complex: – 1 Hang Squat Clean – 1 Front Squat   5 Rep Max Weighted Push Up Between Sets   Then   “Fran”   21-15-9 – Thrusters @ 95/65lbs – Chin Ups   To Finish   – 1 Mile Run

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Rest Day

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20 Minutes To Find 1 Rep Max Shoulder To Overhead   Shoulder Mobility Between Sets   Then   12 Minute AMRAP – 16 Snatches @ 95/65lbs – 5/4 Muscle Ups – 12 Snatches @ 115/80lbs – 5/4 Muscle Ups – 8 Snatches @ 135/95lbs – 5/4 Muscle Ups – 4 Snatches @ 155/110lbs – 5/4 Muscle Ups – Max Snatches @ 185/125lbs

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5 Rounds (Not Timed) – 20m Prowler Push – 10 Bent Over Barbell Rows – 50 Double Unders   Then   “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.   […]