32 ADVANTAGE RD, HIGHETT 3190  
November 2017
 
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3 Rep Max Dead Lift   Mobilise And Movement Prep Between Sets   Then   Battle Of The Bluff 2017 Event 1: “Grind It Out”   For Time – 500m/450m Ski Erg – 30 Axle Bar Shoulder To Overheads @ 110/75lbs – 40/30 Cals Air Bike – 20 Box Jump Overs @ 24″/20″ – 500m/450m Row – 10 Dead Ball Cleans @ 55/35kg

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Battle Of The Bluff 2017   Event 1: “Grind It Out”   For Time (13 Minute Time Cap) – 500m/450m Ski Erg – 30 Axle Bar Shoulder To Overheads @ 110/75lbs – 40/30 Cals Air Bike – 20 Box Jump Overs @ 24″/20″ – 500m/450m Row – 10 Dead Ball Cleans @ 55/35kg   Event 2: “Double Threat”   4 Minutes To Find 1 Rep Max Front Squat   Then, Straight Into   1 Minute […]

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3 x Suicide Sprints (1st at 50%, 2nd at 70%, 3rd at 90%)   Then   10 Minutes – 1st Minute: 10 KB Swings – 2nd Minute: 1 Minute Plank   Then   20 Minute AMRAP – Run Inside Fence Line Of Advantage Rd Park – 21 KB Swings @ 24/16kg – 12 Burpees

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Rest Day

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5 Rounds (Not Timed) – 40m Dog Sled @ 135/90lbs – 15 Push Ups   Then   3 Rounds – 500m Row – 13 Box Jump Overs @ 24″/20″ – 13 Thrusters @ 95/65lbs

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5-5-5 Dead Lift   5 x 20 Hollow Rocks Between Sets   Then   4 Rounds, In Teams Of 3 Or 4 – 1 Minute: Max Hang Power Cleans @ 135/95lbs – 1 Minute: Max Cals Air Bike   **Follow teammate after each movement. Each team member rests 2 minutes between rounds.

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3 x 7 Back Squat   5 x 12 Kipping Chin Ups Between Sets   Then   12 Minute AMRAP – 3,6,9,12,15…etc Wall Balls – 9 Burpees – 27 Double Unders

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5 x 5 Strict Press   10-8-6-4-2 Dead Ball Cleans Between Sets   Then   For Time – 10 Shoulder To Overheads @ 115/80lbs – 800m Run – 20 Shoulder To Overheads @ 115/80lbs – 400m Run – 30 Shoulder To Overheads @ 115/80lbs – 250m Run

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Rest Day

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Every 90sec For 10 Rounds – 1 Front Squat   Then   9-7-5 – Muscle Ups – DB Snatches @ 45/30kg (Alt. Arms)   To Finish   – 50/38 Cals Air Bike