32 ADVANTAGE RD, HIGHETT 3190  
May 2017
 
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Warm Up: Tabata Glute Bridges (8 x 20sec/10sec Rest)   Then   3 x 10 Back Squat   5 x 10 Ring Dips (With Max Hold At End Of Each Set)   Then   “Tara’s Holiday”   As Far As Possible, Using A Running Clock: 1st Minute: 10 Burpees 2nd Minute: 10 Burpees 3rd Minute: 11 Burpees 4th Minute: 11 Burpees 5th Minute: 12 Burpees 6th Minute: 12 Burpees 7th Minute: 13 Burpees 8th Minute: […]

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5 Rounds – 1st Minute: 5 Strict Press – 2nd Minute: 7 Strict Chin Ups   Then   10 Minute AMRAP – 15 Wall Balls – 10 Box Jumps @ 24″/20″ – 5 Push Jerk @ 155/105lbs   To Finish   Tabata Wall Sits (8 x 20sec/10sec Rest)

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3 x 3 Dead Lift   5 x 1 Minute Planks Between Sets   Then   “Jade’s Joy”   3 Rounds – 90sec: Row – 90sec: 10m Shuttle Runs – 90sec: Air Bike   **60 second rest between movements. 5 Burpee penalty for every 10m under on Row, every 10m length under on Shuttle Run, every Cal under on old Air Bike, 3 Cals under on new Air Bike.   Targets   Advanced: Men – […]

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Rest Day

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15 Minutes To Find 1 Rep Max Power Snatch   Then   30 Power Snatches On Cadence (1 Rep Every 30sec For 15 Minutes)   Then   7 Rounds – 7 Overhead Squats @ 135/95lbs – 7 Ring Dips – 7 Toes To Bar

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Rest Day

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5 x 5 Back Squat   Mobilise Between Sets   Then   For Time, In Partners – 60 Wall Balls @ 20/14lbs – 45 Bar Facing Burpees – 30 Power Cleans @ 135/95lbs – 15 Bar Muscle Ups – 800m Run   **Movements are to be performed synchronised.

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8 Rounds (For Strength) – 20 Russian KB Swings – 8 DB Bench Rows Per Arm   Then   20 Minute AMRAP, In Teams Of 3 – 40m Dog Sled @ 90/55lbs – 12/9 Cals Air Bike – 8 Toes To Bar   **Follow the athlete in front, only move on when the next movement is clear.

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5 Rounds 1st Minute: 4-6 Strict Handstand Push Ups 2nd Minute: 50 Double Unders   Then   15 Minute AMRAP – 15 Cal Row – 15 Dead Lifts @ 185/125lbs – 15 Box Jump Overs @ 24″/20″

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3 Rep Max Squat Clean (Touch And Go)   5 x 300m Ski Erg Between Sets   Then   10-8-6-4-2 – Squat Cleans @ 135/95lbs – Chest To Bar Chin Ups   To Finish   Tabata Hollow Holds (8 x 20sec/10sec Recovery)