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

5 Rounds – 1st Minute: 6 Strict Handstand Push Ups – 2nd Minute: 6 Strict Chin Ups   Then   50-40-30-20-10 – Burpees   **Rest 90sec Between Sets   To Finish   10 Minute Partner AMRAP – 250m Run   **Alternate Work/Rest

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

3-3-3-3-3 Back Squat   5 x 300m Ski Erg Between Sets   Then   20-16-12-8-4 – Wall Balls – DB Snatches @ 22.5/15kg   To Finish   Tabata Planks 8 x 20sec Work/10sec Rest

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

5-5-5-5-5 Bench Press   5 x 20 Russian KB Swings Between Sets   Then   20 Minute AMRAP – 270/250m Row – 12 Push Ups – 30 Unbroken Double Unders

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

5 Rounds – 300m Moderate Run – 200m Slow Run – 300m Moderate Run   **Rest 2 Minutes Between Rounds   #tracksunday

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

2-2-2-2-2 Front Squat   Muscle Up Practice/Progressions Between Sets   Then   3 Rounds – 20 Thrusters @ 75/55lbs – 20 Power Snatches @ 75/55lbs

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

Rest Day

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

3 Rep Max Hang Clean And Jerk   Shoulder Mobility Between Sets   Then   7 Rounds – 7 Hang Clean And Jerks @ 135/95lbs – 14/12 Cal Row

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

5+ Rounds (Not Timed) – 10 Chest To Bar Chin Ups – 10 Bent Over Barbell Rows – Max Time Holding At/Or Above 85/75rpm On Air Bike   Then   20 Minute Partner AMRAP – 400m Run   **Alternate Work/Rest

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

4 x 6 Back Squat   Choose A Skill To Work On Between Sets   Then   15 Minute AMRAP – 10m Dead Ball Walking Lunge (Left Shoulder) – 20 DB Snatches @ 30/20kg (Alt. Arms) – 10m Dead Ball Walking Lunge (Right Shoulder) – 20 Push Ups

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

3 x 3 Dead Lift   3 x 75 Double Unders Between Sets   Then   7 Minute AMRAP 3,6,9,12,15…etc – Toes To Bar – Burpee – Box Jumps @ 24”/20”   To Finish   In Teams Of 3 – 500m Row Relay