32 ADVANTAGE RD, HIGHETT 3190  
November 2017
 
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Rest Day

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3-3-3-3-3 Power Clean   5 x 300m Ski Erg Between Sets   Then   “BOTB 2012 – Event 3″   5 Minute AMRAP – Clean And Jerks @ 115/80lbs   Then   20-15-10-5 (5 Minute Time Cap) – Wall Balls – Chin Ups

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5-5-3-3-1-1 Bench Press   5 x 40m Dog Sled Between Sets (Increasing Weight)   Then   3 Rounds – 800m Run – 40 Push Ups – 20 Toes To Bar

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Handstand Walk Practice And Progressions   Then   20 Minute AMRAP In Teams Of 5 Rotate Through: – Air Bike (RPM At/Above 80/70) – Back Squats @ 135/95lbs – Double Unders – Russian KB Swings @ 28/20kg – Rest   **Change movement when Air Bike drops below required RPM (Minimum 30sec)

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14 Minutes – 1st Minute: 3 Sumo Dead Lifts – 2nd Minute: 5 Strict Chin Ups   Then   20 Minute Partner AMRAP – 2400m/2160m Row (Alt. 300m/270m) – 140 Burpees (Alt. 10′s) – 60 Box Jump Overs @ 24″/20″ (Alt. 5′s)   **Alternate work/rest. Minimum work requirement 1 round.

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- 1 x 800m Slow Jog – 2 x 400m Moderate Run   – 1 x 600m Slow Jog – 2 x 300m Moderate Run   – 1 x 400m Slow Jog – 2 x 200m Moderate Run   – 1 x 200m Slow Jog – 2 x 100m Moderate Run   **Rest 1 minute after each effort. Recovery walk back to starting position before each round.

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5 x 5 Back Squat   Accrue 30 Muscle Ups Between Sets   Then   “Open Workout 11.3″   5 Minute AMRAP – Squat Clean And Jerks @ 165/110lbs

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Rest Day

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Every Minute For 10 Minutes – 3 Hang Power Snatches   Then   20 Minute AMRAP – 20m Dead Ball Carry – 10 DB Snatches @ 30/20kg – 20m Dead Ball Carry – 10/8 Cals Air Bike   **250m Jog Recovery Between Rounds

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3 x 5 Push Jerk   8-8-8-8-8 Bent Over Barbell Rows Between Sets   Then   3 Minutes – 25 Chin Ups – 100 Double Unders – Max Reps Wall Balls   Rest 3 Minutes   3 Minutes – 100 Double Unders – 25 Wall Balls – Max Reps Chin Ups   Rest 3 Minutes   3 Minutes – 25 Wall Balls – 25 Chin Ups – Max Reps Double Unders