32 ADVANTAGE RD, HIGHETT 3190  
June 2017
 
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5-5-5 Back Squat   5 x 15 Strict Ring Dips Between Sets   Then   For Time – 20 Back Squats @ 225/155lbs – 100 Double Unders – 20 Burpee – Chest To Bar Chin Ups – 10 Sandbag Ground To Shoulders @ 60/30kg

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3-3-3 Power Clean   5 x 1 Minute Planks Between Sets   Then   4 Rounds Of 3 Minutes – 500/450m Row – Max Reps Power Cleans @ 155/105lbs   **Rest 3 Minutes Between Rounds

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Rest Day

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7-7-7-7-7 Bench Press   5 x 1 Minute Squat Holds Between Sets   Then   Starting @ 0:00 On A Running Clock   4 Rounds (8 Minute Time Cap) – 13 Thrusters @ 75/55lbs – 13 KB Swings @ 24/16kg – 13 Abmat Sit Ups   Rest Up To 10:00   3 Rounds (6 Minute Time Cap) – 13 Thrusters @ 75/55lbs – 13 KB Swings @ 24/16kg – 13 Abmat Sit Ups   Rest […]

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Rest Day

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4-4-3-3-2-2 Overhead Squat   5 x 6 Muscle Ups Or 5 x 12 Toes To Bar Between Sets   Then   20 Minute Partner AMRAP – 30/24 Cals Air Bike Each – 400m Run Each   **Alternate work/rest after each movement.

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3-3-2-2-1-1 Power Clean   5 x 300m Ski Erg Between Sets   Then   10 Rounds (18 Minute Time Cap) – 5 Dead Lifts @ 275/185lbs – 13 Push Ups – 9 Box Jumps @ 24″/20″

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5 x 5 Strict Press   5 x 50 Double Unders Between Sets   Then   12 Minute AMRAP – 30 Wall Balls – 30 Chin Ups – 30 Shoulder To Overheads @ 135/95lbs

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5 Rep Max Back Squat   5 x 30sec Weighted Planks Between Sets   Then   20 Minute AMRAP, In Teams Of 4 – 1km Row – 120 Goblet Squats @ 24/16kg – 60 Paralette Facing Burpees   **250m Run together as a team after all work is completed. Break up movements in any way but only one team member on each movement at a time.

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Rest Day