32 ADVANTAGE RD, HIGHETT 3190  
November 2017
 
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6 Rounds, Alternating Minutes – 1st Minute: 2 Front Squats – 2nd Minute: 5 Strict Handstand Push Ups   Then   20 Minute Partner AMRAP – 80 Wall Balls – 800m Row – 40 Chin Ups – 80 Wall Balls – 800m Row – 30 Chest To Bar Chin Ups – 80 Wall Balls – 800m Row – 20 Bar Muscle Ups   **Alternate work/rest, break up work as required.

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3 x 3 Power Snatch   3 x 300m Ski Erg Between Sets   Then   10 Minute AMRAP – 10 Power Snatches @ 95/65lbs – 10 Bar Facing Burpees – 50 Double Unders

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5 Rounds, Alternating Minutes – 1st Minute: 6 Strict Chin Ups – 2nd Minute: 15 Hollow Rocks   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 […]

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3 x 8 Back Squat   5 x 10 DB Strict Press   Then   For Time, In Partners – 60 DB Hang Squat Cleans (Alt. 10′s) – 15 Synchro DB Snatches – 40 DB Shoulder To Overheads (Alt. 10′s) – 15 Synchro DB Snatches – 60 DB Dead Lifts (Alt. 10′s) – 15 Synchro DB Snatches – 40m DB Overhead Walking Lunges (Alt 10m) – 15 Synchro DB Snatches   **Alternate work/rest for all […]

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4 x 800m Moderate Run   **Rest As Needed Between Efforts   #tracksunday

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Battle Of The Bluff 2017 Event 4: “Bell Buster”   DB Snatch Ladder   45sec To Complete Required Work, 15sec Transition. Reps Are To Be Completed Alternating Arms.   Women Perform Nominated Reps At Each Weight (In kg)   – 12.5 (10) – 12.5 (10) – 15 (10) – 17.5 (8) – 17.5 (8) – 20 (8) – 22.5 (6) – 22.5 (6) – 25 (6) – 27.5 (4) – 27.5 (4) – 30 (Max […]

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Rest Day

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3 Rep Max Thruster   Or Movement Prep For Workout   Then   Battle Of The Bluff 2017 Event 5: “Sprint To The Finish”   For Time   3 Rounds – 11 Thrusters @ 95/65lbs – 11 Burpees-Side Jumps Over Bar   Then, Straight Into   – 750m Run – 11 Muscle Ups (Scale: 33 Toes To Bar)   **Athletes Must Complete A 180 Degree Turn In Burpee-Side Jumps Each Time Over The Bar

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20-20-20 Bench Press   5 x 20 Hollow Rocks Between Sets   Then   20 Minute Partner AMRAP – 40/36 Cal Row   **Alternate Work/Rest

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Battle Of The Bluff 2017 Event 2: “Double Threat”   4 Minutes To Find 1 Rep Max Front Squat   Then, Straight Into   1 Minute To Perform As Many Pull Ups As Possible. Each Pull Up Adds 3/2lbs To Front Squat Weight. Event Score Is Total Weight + Pull Ups Score   Then   Battle Of The Bluff 2017 Event 3: “7 Minutes In Hell”   7 Minute AMRAP – 5,6,7,8,9…etc Hang Power Cleans […]