32 ADVANTAGE RD, HIGHETT 3190  
2017
 
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3-3-3-3-3 Overhead Squat   Accrue 40 Strict Chin Ups Between Sets   Then   5 Rounds (20 Minute Time Cap) – 500/450m Row – 10 Front Squats @ 135/95lbs – 10 Burpee – Box Jump Overs @ 24″/20″

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3 Rounds – 90sec: Handstand Push Ups – 90sec: Axle Bar Power Cleans @ 135/95lbs – 90sec: Cals Ski Erg – 90sec: Sandbags Over 30″ Box @ 60/30kg – 90sec: Cals Air Bike   **15 seconds transition between each movement and 2 minutes break at end of each round.

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3 x 5 Back Squat   5 x 15 Strict Ring Dips Between Sets   Then   5 Rounds – 20 Wall Balls @ 30/20lbs – 50 Double Unders   **Rest 30 Seconds After Each Movement

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5-5-3-3-1-1 Strict Press   5 x 20 Hollow Rocks Between Sets   Then   20 Minute Parter AMRAP   2 Rounds Each Alternating Of – 5 Chin Ups – 10 Push Ups – 15 Air Squats, Then   – 250m Run Together

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Rest Day

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“Open Workout 17.3″   For Time (24 Minute Cap)   Before 8:00 Minutes 3 Rounds – 6 Chest To Bar Pull Ups – 6 Squat Snatches @ 95/65lbs Then, 3 Rounds – 7 Chest To Bar Pull Ups – 5 Squat Snatches @ 135/95lbs   Before 12:00 Minutes 3 Rounds – 8 Chest To Bar Pull Ups – 4 Squat Snatches @ 185/135lbs   Before 16:00 Minutes 3 Rounds – 9 Chest To Bar Pull […]

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Rest Day

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3 x 3 Dead Lift   5 x 300m Ski Erg Between Sets   Then   5 Sprint Rounds – 15/12 Cals Air Bike – 10 Power Cleans @ 155/105lbs   **Rest Approx 90 Seconds Between Rounds

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10-8-6-4-2 Bench Press   Accrue 2-3 Minutes Of L-Sit Between Sets   Then   12 Minute AMRAP – 10 Push Jerks @ 115/80lbs – 8 Box Jumps @ 24″/20″ – 6 Chest To Bar Chin Ups

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5 Rounds – 1st Minute: 5 Back Squats – 2nd Minute: 6 Strict Handstand Push Ups   Then   4 Rounds – 300m Row – 20 KB Swings @ 24/16kg – 250m Run – 20 Wall Balls