32 ADVANTAGE RD, HIGHETT 3190  
April 2017
 
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3 x 10 Strict Press   Accrue 20 Bar Muscle Ups Between Sets   Then   For Time – 100 Double Unders – 10 Push Presses @ 165/110lbs – 80 Double Unders – 8 Push Presses @ 165/110lbs – 60 Double Unders – 6 Push Presses @ 165/110lbs – 40 Double Unders – 4 Push Presses @ 165/110lbs – 20 Double Unders – 2 Push Presses @ 165/110lbs   To Finish   Accrue 60 Hollow […]

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3 x 5 Dead Lift (Single Lifts)   5 x 15 Ring Dips Between Sets   Then   3 x 3 Minute Rounds – 20 KB Swings @ 32/24kg – 10 Burpee-Box Jump Overs @ 24″/20″ – Max Cals Air Bike   **Rest 3 Minutes Between Rounds

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3 x 5 Back Squat   5 x 10 Weighted Push Ups Between Sets   Then   For Time – 21 Back Squats @ 225/155lbs – 21 Chin Ups – 15 Front Squats @ 185/125lbs – 15 Chin Ups – 9 Overhead Squats @ 135/95lbs – 9 Chin Ups   To Finish   – 1km Row

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5-5-3-3-1-1 Push Jerk   5 x 300m Ski Erg Between Sets   Then   For Time, In Partners – 60 Handstand Push Ups – 50 Clean And Jerks @ 135/95lbs – 40 Toes To Bar – 30 Clean & Jerks @ 165/110lbs – 20 Chest To Bar Chin Ups – 10 Clean & Jerks @ 195/125lbs   **Alternate work/rest. Break up required reps in any way.

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Rest Day

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20 Squat Snatches On Cadence 1 Rep Every 30sec For 10 Minutes   Then   “Battle Of The Bluff 2015 Final”   For Time (15 Minute Time Cap) – 400m Sandbag Run @ 60/30kg – 40 Wall Balls – 20 Hang Snatches @ 135/85lbs – 20 Muscle Ups

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Choose 2 Movements/Skills To Work On For 30 Minutes   Then   25 Minute AMRAP, In Teams Of 3   – 400m Run Together Then, complete at the same time – 60 Burpees – 60 Cal Row, Then   – 400m Run Together Then complete at the same time – 90 KB Swings @ 24/16kg – 60 Cals Air Bike   **Apart from the 400m Run, only one athlete can be at any other movement […]

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7-7-5-5-3-3 Bench Press   5 x 20 Hollow Rocks Between Sets   Then   “Open Workout 15.5″   27-21-15-9 – Cals On Rower – Thrusters @ 95/65lbs

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3 x 3 Dead Lift   Accrue 30 Strict Handstand Push Ups Between Sets   Then   7 Rounds – 10 Power Cleans @ 135/95lbs – 10 Burpee-Side Jumps Over Bar – 250m Run   **Rest 1 minute after each round. Only complete rounds that start before 20 minutes.

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3 x 7 Back Squat   5 x 30sec Weighted Planks Between Sets   Then   For Time (20 Minute Time Cap) – 10 Front Rack Step Lunges @ 115/80lbs – 15 Chest To Bar Chin Ups – 20 Front Rack Step Lunges @ 115/80lbs – 15 Chest To Bar Chin Ups – 30 Front Rack Step Lunges @ 115/80lbs – 15 Chest To Bar Chin Ups – 40 Front Rack Step Lunges @ 115/80lbs […]