32 ADVANTAGE RD, HIGHETT 3190  
January 2017
 
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10-10-10 Dead Lift   5 x 300m Ski Erg Between Sets   Then   6 Rounds – 40m Dog Sled @ 90/55lbs – 12/10 Cals Air Bike – 10 Chin Ups   **On a running clock, start rounds at 0,4,8,12,16 and 20mins.

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7 Rounds – 1st Minute: 4 Back Squats – 2nd Minute: 10 Push Ups   Then   5 Rounds – 21 Goblet Squats – 15 KB Swings – 9 KB Facing Burpees   **Rest 1 Minute Between Rounds

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For Time – 25 Push Ups – 50 Air Squats – Stairs and Hill Run – 25 Push Ups – 50 Air Squats – Stairs and Hill Run – 25 Push Ups – 50 Air Squats

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3 x 3 Dead Lift   5 x 20 Abmat Sit Ups Between Sets   Then   “Tyler”   5 Rounds – 7 Muscle Ups – 21 Sumo Dead Lift High Pulls @ 95/65lbs

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Rest Day

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In teams of 5 or 6, complete approx. 2km of running with 2 Sandbags @ 30kg and 20kg, and a 14lb Medicine Ball starting and finishing at the gym. In different locations along the route complete as a team:   At 1st Location (Advantage Rd Playground) – 100 Fence Hops – 30 Sandbags Over Fence   At 2nd Location (Ashwood Ave Playground) – 50 Sandbag Step Ups – 100 Step Ups   At 3rd Location […]

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5 Rounds (Not Timed) – 3 Wall Climbs – 7 Bent Over Barbell Rows – 11 Cals Air Bike – 40m Dog Sled (Increasing Weight)   Then   14 Minute AMRAP – 8 Dead Ball Cleans (Over Alternate Shoulders) – 16 Cal Row – 64 Double Unders   **Perform 5 Burpees every 2 minutes. That is, at 0,2,4,6,8,10 and 12 minutes.

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3-3-3-3-3 Front Squat   4 x 10m Banded Walks Between Sets   Then   For Time – 10 Bar Facing Burpees – 20 Box Jumps @ 30″/24″ – 30 Russian KB Swings @ 24/16kg – 40 Wall Balls – 50 Hang Power Cleans @ 135/95lbs – 40 Wall Balls – 30 Russian KB Swings @ 24/16kg – 20 Box Jumps @ 30″/24″ – 10 Bar Facing Burpees

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5 x 5 Strict Press   5 x 1 Minute Planks Between Sets   Then   6 Rounds (20 Minute Time Cap) – 20 Push Presses @ 95/65lbs – 10 Chin Ups – 10 Pistols (5/leg alternating)

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3 Rounds – 25 KB Swings @ 24/16kg – 25 Burpees – 25 KB Swings @ 24/16kg – Hill Run   **During 3rd round hill run, also complete 150m Swim/Wade and 150m Sand Run.