32 ADVANTAGE RD, HIGHETT 3190  
March 2018
 
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10-8-6-4-2 Hang Power Clean   Shoulder Mobility And/Or Accrue 10-15 Skin The Cats Between Sets   Then   3 Rounds – 540m Run – 15 Ring Dips – 15 Box Jump Overs @ 24”/20”

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12-12-12-12-12 DB Seesaw Press   5 x 20 Hollow Rocks Between Sets   Then   15 Minute AMRAP – 10 Toes To Bar – 20 DB Snatches @ 22.5/15kg – 40 Double Unders

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5-5-5 Back Squat   Accrue 30 Strict Chin Ups Between Sets   Then   4 Rounds x 3 Minutes – 300/270m Row – 15 Burpees – Max Reps Wall Balls   **Rest 2 Minutes Between Rounds

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Rest Day

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“Open Workout 18.4”   For Time (9 Minute Time Cap)   21-15-9 – Dead Lifts @ 225/155lbs – Handstand Push Ups   Then, Straight Into   21-15-9 – Dead Lifts @ 315/205lbs   **50ft Handstand Walk After Each Round

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Rest Day

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Up To 5 Rounds (Not Timed) – Max Set Thrusters @ 95/65lbs – Max Set Chest To Bar Chin Ups – 400m Run   Then   3 x 40/30 Cals Air Bike   **2 minute time cap per round. For every uncompleted Cal at 2 minute mark, 2 Burpees must be completed. Rest as required between rounds.

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10 Rep Max Dead Lift   Then   3 Rounds – 10 Power Snatches @ 95/65lbs – 10 Cal Row   Then, Straight Into   3 Rounds – 5 Power Snatches @ 135/95lbs – 10 Box Jump Overs @ 24”/20”

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10-8-6-4-2 Front Rack Step Lunge (Alt. Legs)   5 x 10-15 Handstand Push Ups Between Sets   Then   For Time (20 Minute Time Cap) – 50 Wall Balls – 25 Burpees – 40 Wall Balls – 20 Burpees – 30 Wall Balls – 15 Burpees – 20 Wall Balls – 10 Burpees – 10 Wall Balls – 5 Burpees

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8-8-8-8-8 Bent Over Barbell Row   Then   In Teams Of 4, Complete Each Pair Of Movements Twice Through (30 Minute Time Cap)   – 1000m Row – 160 Air Squats   – 60 Cals Air Bike – 100 Step Ups @ 24”/20”   – 800m Ski Erg – 120 Abmat Sit Ups   **Only 2 team members can work at any one time while the other 2 rest. Complete all of one pair of […]