32 ADVANTAGE RD, HIGHETT 3190  
April 2018
 
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Rest Day

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5 Rounds – 1st Minute: 3 Muscle Snatches – 2nd Minute: 5 Strict Handstand Push Ups   Then   21-15-9 – Dead Lifts @ 225/155lbs – Cals Air Bike   Then   42-30-18 – Push Ups – Cals On Rower

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5 Rounds (Not Timed) – 8 Bent Over Barbell Rows – 16 Pistols (Alt. Legs) – Accrue 30sec L-sit   Then   4-6 Sprint Rounds – 120/100m Ski Erg – 40m Dog Sled @ 90/55lbs – 12 Burpees   **Rest As Required Between Rounds

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5-5-3-3-1-1 Push Press   Overhead Mobility Between Sets   Then   For Time – 1000/900m Row – 50 DB Snatches @ 22.5/15kg – 20 Box Jump Overs @ 24”/20” – 150 Double Unders – 10 Dead Ball Cleans @ 75/45kg

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1 Rep Max Back Squat   Accrue 40 Strict Chin Ups Between Sets   Then   10,9,8,7,6,5,4,3,2,1 (12 Minute Time Cap) – Back Squats @ 135/95lbs – Burpee-Side Jumps Over Bar   **Complete A 180 Degree Turn In Burpee-Side Jumps Each Time Over The Bar   To Finish   – Accrue 20 Hollow Rocks To Superman

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5 x 100m Sprints   **Increase intensity each sprint such that they are performed at 80%, 85%, 90%, 95% and 100%.   Then   3 Rounds – 1000m Slow Jog – 200m Fast Run   **Rest as required for full recovery between rounds.   #tracksunday

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Every 90sec For 10 Rounds Compete 1 Of The Complex: – 1 Squat Snatch – 3 Overhead Squats   Then   10 Minute AMRAP 1,2,3,4,5…etc – Thrusters @ 135/95lbs – Muscle Ups

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Rest Day

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9 Minute AMRAP – 500m Row – 25 Bench Press @ 135/95lbs   Rest 9 Minutes   9 Minute AMRAP – 25/20 Cals Air Bike – 25 Toes To Bar   Rest 9 Minutes   9 Minute AMRAP – 500m Ski Erg – 100m Walking Lunge

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3-3-3-3-3 Pause Front Squat (2sec Pause At Bottom)   Accrue 30 Strict Ring Chin Ups Or 50 Ring Rows Between Sets   Then   For Time, In Partners 20 Rounds Total (25 Minute Time Cap) – 10 DB Front Squats @ 2 x 22.5/15kg – 5 DB Facing Burpees   **Alternate work/rest, completing one full round each at a time. After the 5th, 10th, 15th and final rounds, complete a 250m run together as a […]