32 ADVANTAGE RD, HIGHETT 3190  
2017
 
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6 Rounds – 1st Minute: 4 Front Squats – 2nd Minute: 10 Toes To Bar   Then   For Time   1 Round – 800m Run – 50 Burpees, Then   2 Rounds – 400m Run – 25 Burpees, Then   3 Rounds – 250m Run – 15 Burpees

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5 Rounds (For Strength) – 1st Minute: 10 Bench Press – 2nd Minute: 40 Double Unders – 3rd Minute: 12/10 Cals Air Bike   Then   6 Sprint Rounds – 100m Ski Erg – 40m Dog Sled @ 90/55lbs – 8 Paralette Facing Burpees   **On a running clock, start rounds @ 0,5,10,15,20 and 25mins.

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20 Power Cleans On Cadence (1 Rep Every 30sec For 10 Minutes)   Then   7 Rounds Each, In Partners – 5 Power Cleans – 10 Wall Balls @ 30/20lbs   **Alternate work/rest after completing one full round. Power clean weight increases each round according to the following: – 115/85lbs – 135/95lbs – 165/105lbs – 185/125lbs – 205/135lbs – 225/155lbs – 255/175lbs

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5 x 3 Back Squat   5 x 300m Row Between Sets   Then   20-16-12-8-4 – Back Squat @ 185/125lbs – Chin Ups – Handstand Push Ups

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Rest Day

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Warm Up: Tabata Hold At Bottom Of Squat (8 x 20sec/10sec Rest)   Then   1 Rep Max Squat Clean   5 x 15 Push Ups Between Sets (Choose appropriate under or over-scale)   Then   “Jason”   For Time – 100 Air Squats – 5 Muscle Ups – 75 Air Squats – 10 Muscle Ups – 50 Air Squats – 15 Muscle Ups – 25 Air Squats – 20 Muscle Ups

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Rest Day

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3 x 3 Power Snatch (Touch And Go)   5 x 300m Ski Erg Between Sets   Then   6 Rounds – 10 Power Snatches @ 95/65lbs – 20 KB Swings @ 24/16kg – 40 Double Unders

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Warm Up: Tabata Glute Bridges (8 x 20sec/10sec Rest)   Then   3 x 10 Back Squat   5 x 10 Ring Dips (With Max Hold At End Of Each Set)   Then   “Tara’s Holiday”   As Far As Possible, Using A Running Clock: 1st Minute: 10 Burpees 2nd Minute: 10 Burpees 3rd Minute: 11 Burpees 4th Minute: 11 Burpees 5th Minute: 12 Burpees 6th Minute: 12 Burpees 7th Minute: 13 Burpees 8th Minute: […]

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5 Rounds – 1st Minute: 5 Strict Press – 2nd Minute: 7 Strict Chin Ups   Then   10 Minute AMRAP – 15 Wall Balls – 10 Box Jumps @ 24″/20″ – 5 Push Jerk @ 155/105lbs   To Finish   Tabata Wall Sits (8 x 20sec/10sec Rest)