32 ADVANTAGE RD, HIGHETT 3190  
2018
 
---------------------------------------------------------------------

4 Rounds (20 Minute Time Cap) – 300/270m Ski – 10m DB Front Rack Walking Lunge @ 2 x 22.5/15kg – 25 DB Shoulder To Overheads @ 2 x 22.5/15kg – 10m DB Front Rack Walking Lunge @ 2 x 22.5/15kg   Then   2 Rounds (20 Minute Time Cap) – 1000m Run – 1000m Row

---------------------------------------------------------------------

Rest Day

---------------------------------------------------------------------

3-3-2-2-1-1 Squat Clean   5 x 20sec Hollow Holds Between Sets   Then   3 Rounds – 30 DB Snatches @ 22.5/15kg – 30 Wall Balls

---------------------------------------------------------------------

5 Rounds (Not Timed) – 10 Strict Handstand Push Ups – 200m Ski Erg – 50 Double Unders – 30sec Bar Hang   Then   2 Minutes – 20/15 Cals Air Bike – Max Reps KB Swings @ 24/16kg   Rest 1 Minute   2 Minutes – 250m Run – Max Reps Push Ups   Rest 1 Minute   2 Minutes – 20/15 Cals Air Bike – Max Reps KB Swings @ 24/16kg   Rest […]

---------------------------------------------------------------------

30 Power Cleans On Cadence 1 Rep Every 20sec For 10 Minutes   Then   15 Minute AMRAP – 5 Dead Lifts @ 275/185lbs – 10 Bar Facing Burpees – 15 Toes To Bar

---------------------------------------------------------------------

10 x 3 Back Squat @ 85% Of 1RM   4 x Max Reps Strict Press (Target: Accrue At Least 40 Reps Total. Increase By 5lbs If Target Was Reached Previously)   Then   2 Rounds – 25 Thrusters @ 45/35lbs – 20 Cal Row – 15 Chin Ups

---------------------------------------------------------------------

3 x 30m Warm Up Runs   Then   Every Minute On The Minute For 5 Minutes – 30m Sprints   Then   3 Rounds – 1000m Slow Run – 400m Moderate Run – 200m Fast Run   **Rest As Required Between Rounds   #tracksunday

---------------------------------------------------------------------

30 Power Snatches On Cadence 1 Rep Every 20sec For 10 Minutes   Then   For Time (15 Minute Time Cap)   5-4-3-2-1 – Dead Lifts @ 225/155lbs – Double Unders x 10, Then   4-3-2-1 – Dead Lifts @ 275/185lbs – Double Unders x 10, Then   3-2-1 – Dead Lifts @ 315/215lbs – Double Unders x 10, Then   2-1 – Dead Lifts @ 365/245lbs – Double Unders x 10, Then   1 […]

---------------------------------------------------------------------

Rest Day

---------------------------------------------------------------------

10-8-6-4-2 Overhead Squat   Mobilise Between Sets   Then   5 Rounds (15 Minute Time Cap) – 300/270m Row – 15 Overhead Squats @ 115/75lbs – 15 Chin Ups