32 ADVANTAGE RD, HIGHETT 3190  
2016
 
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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

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Rest Day

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5-5-3-3-1-1 Push Jerk   5 x 8 Pistols Per Leg Between Sets   Then   5-7 Rounds – 40m Dog Sled @ 90/55lbs – 10 Push Presses @ 115/80lbs – 7 Burpees   **Rest As Required Between Rounds

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3 x 3 Dead Lift   5 x 1 Minute Planks Between Sets   Then   “2013 Battle Of The Bluff Event 4 – Snatch-Row”   12 Minutes – 20 Snatches @ 65/35lbs (hang) – 15/12 Cal Row – 16 Snatches @ 95/55lbs – 15/12 Cal Row – 12 Snatches @ 115/70lbs – 15/12 Cal Row – 8 Snatches @ 135/85lbs – 15/12 Cal Row – 4 Snatches @ 155/105lbs – Then Row for Max […]

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7 Rounds – 1st Minute: 3 Back Squats – 2nd Minute: 6 Strict Chin Ups   Then   15 Minute AMRAP – 8 Front Squats @ 135/95lbs – 10 Box Jumps @ 24″/20″ – 250m Run

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3 x 7 Strict Press   3 x 10 Bent Over Barbell Rows Between Sets   Then   6 Rounds – 1st Minute: 15 Push Ups – 2nd Minute: 15 Cals Air Bike – 3rd Minute: 15 KB Swings @ 32″/24″ – 4th Minute: Rest   **Add 1 Rep To Each Movement Every Round