32 ADVANTAGE RD, HIGHETT 3190  
2017
 
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1-1-1-1-1 Squat Clean   Choose 1 Skill To Work On Between Sets   Then   10 Minute AMRAP – 5 Clusters @ 165/110lbs – 10 Box Jump Overs @ 24″/20″ – 15/12 Cals Air Bike

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Rest Day

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6 Rounds – 1st Minute: 10 Stiff Legged Dead Lifts – 2nd Minute: 20 Hollow Rocks/20sec Hollow Hold – 3rd Minute: 4 Box Jumps (High)   Then   20 Minute Partner AMRAP – 120m Dog Sled Each @ 90/55lbs – 500/450m Row Each   **Alternate work/rest after each movement.

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8-8-8 Push Press   5 x 12 Toes To Bar   Then   5 Rounds (22 Minute Time Cap) – 30 KB Swings @ 24/16kg – 20 Wall Balls – 10m Handstand Walk

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5-5-5 Back Squat   5 x 15 Strict Ring Dips Between Sets   Then   For Time – 20 Back Squats @ 225/155lbs – 100 Double Unders – 20 Burpee – Chest To Bar Chin Ups – 10 Sandbag Ground To Shoulders @ 60/30kg

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3-3-3 Power Clean   5 x 1 Minute Planks Between Sets   Then   4 Rounds Of 3 Minutes – 500/450m Row – Max Reps Power Cleans @ 155/105lbs   **Rest 3 Minutes Between Rounds

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Rest Day

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7-7-7-7-7 Bench Press   5 x 1 Minute Squat Holds Between Sets   Then   Starting @ 0:00 On A Running Clock   4 Rounds (8 Minute Time Cap) – 13 Thrusters @ 75/55lbs – 13 KB Swings @ 24/16kg – 13 Abmat Sit Ups   Rest Up To 10:00   3 Rounds (6 Minute Time Cap) – 13 Thrusters @ 75/55lbs – 13 KB Swings @ 24/16kg – 13 Abmat Sit Ups   Rest […]

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Rest Day

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4-4-3-3-2-2 Overhead Squat   5 x 6 Muscle Ups Or 5 x 12 Toes To Bar Between Sets   Then   20 Minute Partner AMRAP – 30/24 Cals Air Bike Each – 400m Run Each   **Alternate work/rest after each movement.