32 ADVANTAGE RD, HIGHETT 3190  
November 2016
 
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5-5-5-5-5 Back Squat   5 x 1 Minute Planks Between Sets   Then   5 Rounds – 1 Minute: Wall Balls – 1 Minute: Cals Air Bike   **Rest 2 Min 30sec Between Rounds

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4 x 8 Strict Press   5 x 8 DB Bench Rows Per Arm Between Sets   Then   3 Rounds – 21 Shoulder To Overhead @ 115/80lbs – 21 Chin Ups – 400m Run

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20 Minute AMRAP 1,2,3,4,5….etc – Dead Lifts @ 185/125lbs – Push Ups   Then   15 Minute Partner AMRAP – 300/270m Row   **Alternate Work/Rest

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

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3 Rep Max Hang Squat Clean   5 x 300m Row For Technique Between Sets   Then   Battle Of The Bluff 2016 Event 5: “Hang In There”   12 Minutes – 16 Hang Squat Cleans @ 115/80lbs – 5/4 Muscle Ups – 12 Hang Squat Cleans @ 135/95lbs – 5/4 Muscle Ups – 8 Hang Squat Cleans @ 155/110lbs – 5/4 Muscle Ups – 4 Hang Squat Cleans @ 185/125lbs – 5/4 Muscle Ups […]

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Rest Day

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5 Rounds – 1st Minute: 15m Hand Over Hand Sled Drag @ 25/15kg – 2nd Minute: 15 Russian KB Swings – 3rd Minute: 10 Burpees – 4th Minute: 200/170m Ski Erg – 5th Minute: 2 Wall Climbs   To Finish   10 Minutes Of Mobility

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5-4-3-2-1 Dead Lift   60 Wall Balls In The Fewest Sets Possible Between   Then   Event 4: “Press Your Luck”   For Time – 21 Bench Press @ 115/75lbs – 21 Cals On Rower – 63 Double Unders – 15 Bench Press @ 115/75lbs – 15 Cals On Rower – 45 Double Unders – 9 Bench Press @ 115/75lbs – 9 Cals On Rower – 27 Double Unders

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5 x 5 Strict Press   Accrue 30 Strict Chin Ups Between Sets   Then   Battle Of The Bluff 2016 Event 3: “Grip Triplet”   6 Minute AMRAP – 30 Power Snatches @ 75/55lbs – 25 Toes To Bar – 20 Burpee – Box Jumps @ 24″/20″

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5 x 10 Back Squat (Technique Only)   5 x 1 Minute Planks Between Sets   Then   Battle Of The Bluff 2016 Event 1: “Start Your Engines”   For Time – 20/16 Cals On Ski – 15m Overhead Walking Lunge @ 15/10kg – 8 Dead Ball Cleans Over Alt. Shoulders @ 55/35kg – 15m Overhead Walking Lunge @ 20/15kg – 8 Dead Ball Cleans Over Alt. Shoulders @ 55/35kg – 15m Overhead Walking Lunge […]