32 ADVANTAGE RD, HIGHETT 3190  
March 2017
 
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Rest Day

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5 x 10m Front Rack Walking Lunge   5 x 300m Ski Erg Between Sets   Then   15 Minute AMRAP – 30 Toes To Bar – 30 Wall Balls – 30 x 10m Shuttle Runs

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5 x 10 Stiff Legged Dead Lift   Accrue 30 Strict Handstand Push Ups Between Sets   Then   5 Rounds, In Partners (25 Minute Time Cap) – 20,16,12,8,4 Wall Climbs (Alt 1′s) – 50/40 Cals Air Bike (Alt 25′s) – 60 DB Snatches @ 25/17.5kg (Alt 30′s)   **Alternate Work/Rest

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1 Rep Max Back Squat   5 x 10 DB Strict Press Between Sets   Then   3 Rounds – 1 Minute: Back Squats @ 135/95lbs – 1 Minute: Chest To Bar Pull Ups – 1 Minute: Power Cleans @ 135/95lbs   **Rest 1 Minute Between Each Movement

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3 x 3 Dead Lift   5 x 15 Strict Ring Dips Between Sets   Then   4 Rounds – 25 KB Swings @ 24/16kg – 12 Burpee-Box Jump Overs @ 24″/20″   Then   – 1km Row

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Rest Day

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“Open Workout 17.5″   10 Rounds – 9 Thrusters @ 95/65lbs – 35 Double Unders

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Rest Day

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5 Rounds (Not Timed) – 40m Dog Sled @ 135/90lbs – 15 Toes To Bar – 300m Ski Erg   Then   5 Rounds – 1st Minute: Dead Ball Cleans (Over Alt. Shoulders) – 2nd Minute: Air Bike (Lowest RPM)   **30sec transition after Dead Ball Cleans and 2mins rest after Air Bike.

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5 Rep Max Push Press   Shoulder/Hip Mobility Between Sets   Then   For Time 2 Rounds – 15 Thrusters @ 105/75lbs – 10 Bar Facing Burpees Then, 2 Rounds – 10 Thrusters @ 135/95lbs – 10 Bar Facing Burpees Then, 2 Rounds – 5 Thrusters @ 165/115lbs – 10 Bar Facing Burpees