32 ADVANTAGE RD, HIGHETT 3190  
September 2017
 
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3-3-3-1-1-1 Back Squat   5 x 12 Weighted Push Ups Between Sets   Then   5 Rounds – 7 Thrusters @ 115/80lbs – 10 Toes To Bar – 13 KB Swings @ 32/24lbs

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20 Minutes To Work To A Heavy DB Snatch On Each Arm   Then   6 Rounds, In Teams Of 4   Split into pairs, first pair completes: – 40 DB Snatches @ 22.5/15kg – 40 Box Jumps @ 24″/20″   Second pair completes: – 40/36 Cal Row – 40 Burpees   **When both pairs have completed required work at the end of each round, rest 1 minute as a team. Repeat required work for […]

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10-10-10 Bench Press   5 x 8 Bent Over Barbell Rows Between Sets   Then   4 x 800m Run   **On a running clock, start runs @ 0, 8, 16 and 24mins.

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3-3-3-3-3 Squat Clean   5 x 1 Minute Planks Between Sets   Then   For Time, In Partners – 25 Synchro Wall Balls – 25 Power Cleans @ 135/95lbs – 25 Synchro Wall Balls – 20 Power Cleans @ 165/115lbs – 25 Synchro Wall Balls – 15 Power Cleans @ 195/135lbs – 25 Synchro Wall Balls – 10 Power Cleans @ 225/155lbs – 25 Synchro Wall Balls – 5 Power Cleans @ 255/175lbs   **Alternate […]

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6 Rounds – 1st Minute: 5 Strict Handstand Push Ups – 2nd Minute: 5 Strict Chin Ups   Then   4 Rounds x 3 Minutes – 80m Dog Sled @ 90/55lbs – 12/9 Cals Air Bike – Max Reps Double Unders   **Rest 3 Minutes Between Rounds

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10-10-10-10-10 Back Rack Step Lunges (5 Per Leg Alternating)   5 x 15 Strict Ring Dips Between Sets   Then   5 Rounds (20 Minute Time Cap) – 10 Sandbag Cleans @ 60/30kg – 10 Sandbag Facing Burpees – 300m Row

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For Time – 1000m Run – 20 Burpees – 900m Run – 18 Burpees – 800m Run – 16 Burpees – 700m Run – 14 Burpees – 600m Run – 12 Burpees – 500m Run – 10 Burpees – 400m Run – 8 Burpees – 300m Run – 6 Burpees – 200m Run – 4 Burpees – 100m Run – 2 Burpees   #tracksunday

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Every Minute For 10 Minutes Perform 1 Of The Complex: – 1 Power Snatch – 1 Squat Snatch – 1 Hang Squat Snatch   Then   For Time – 10 DB Snatches @ 35/22.5kg – 20 Chest To Bar Chin Ups – 30 Box Jumps @ 24″/20″ – 10 DB Snatches @ 35/22.5kg – 20 GHD Sit Ups (or Toes To Bar) – 30 Burpees – 10 DB Snatches @ 35/22.5kg – 20 Handstand Push […]

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Rest Day

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“CF45″   5 x 1 Minute Max Distance Row   Then   5 x 1 Minute Air Bike (Lowest RPM)   Then   5 x 1 Minute Max Reps Burpees   **Rest 2 Minutes Between Each Effort