32 ADVANTAGE RD, HIGHETT 3190  
2017
 
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2-2-2-2-2-2 Back Squat   5 x 12 Chest To Bar Chin Ups Between Sets   Then   For Time – 50 Wall Balls – 50 KB Swings @ 24/16kg – 50/40 Cals Air Bike – 50 KB Swings @ 24/16kg – 50 Wall Balls

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5 x 3 Push Jerk   8-8-8-8-8 Bent Over Barbell Rows Between Sets   Then   3 Rounds – 21 Push Presses @ 95/65lbs – 63 Double Unders   To Finish   – 1km Row

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Rest Day

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3-3-3-3 Dead Lift   5 x 12 Ring Rows Between Sets   Then   6 Minutes – 30 Burpees – 30 KB Swings @ 24/16kg – 30 Box Jumps @ 24″/20″ – Max Reps Toes To Bar   Rest 3 Minutes   3 Minutes – 15 Toes To Bar – 15 Box Jumps @ 24″/20″ – 15 KB Swings @ 24/16kg – Max Reps Burpees

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Rest Day

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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