32 ADVANTAGE RD, HIGHETT 3190  
2017
 
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Battle Of The Bluff 2017 Event 4: “Bell Buster”   DB Snatch Ladder   45sec To Complete Required Work, 15sec Transition. Reps Are To Be Completed Alternating Arms.   Women Perform Nominated Reps At Each Weight (In kg)   – 12.5 (10) – 12.5 (10) – 15 (10) – 17.5 (8) – 17.5 (8) – 20 (8) – 22.5 (6) – 22.5 (6) – 25 (6) – 27.5 (4) – 27.5 (4) – 30 (Max […]

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Rest Day

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3 Rep Max Thruster   Or Movement Prep For Workout   Then   Battle Of The Bluff 2017 Event 5: “Sprint To The Finish”   For Time   3 Rounds – 11 Thrusters @ 95/65lbs – 11 Burpees-Side Jumps Over Bar   Then, Straight Into   – 750m Run – 11 Muscle Ups (Scale: 33 Toes To Bar)   **Athletes Must Complete A 180 Degree Turn In Burpee-Side Jumps Each Time Over The Bar

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20-20-20 Bench Press   5 x 20 Hollow Rocks Between Sets   Then   20 Minute Partner AMRAP – 40/36 Cal Row   **Alternate Work/Rest

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Battle Of The Bluff 2017 Event 2: “Double Threat”   4 Minutes To Find 1 Rep Max Front Squat   Then, Straight Into   1 Minute To Perform As Many Pull Ups As Possible. Each Pull Up Adds 3/2lbs To Front Squat Weight. Event Score Is Total Weight + Pull Ups Score   Then   Battle Of The Bluff 2017 Event 3: “7 Minutes In Hell”   7 Minute AMRAP – 5,6,7,8,9…etc Hang Power Cleans […]

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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