32 ADVANTAGE RD, HIGHETT 3190  
2018
 
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3-3-3-3-3 Bench Press   5 x 12 Chest To Bar Chin Ups Between Sets   Then   5 Sprint Rounds – 120m Ski Erg – 15 Bench Presses @ 115/75lbs – 12 x 10m Shuttle Runs   **On a running clock, start rounds @ 0,4,8,12 and 16mins.

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5 Rounds (Not Timed) – 15 Inverted Rows – 50 Double Unders – 40m 2 x DB’s Front Rack Walking Lunge – 20 Hollow Rocks   Then   6 Rounds – 25 Burpees   **Start rounds @ 0,3,6,9,12 and 15mins. Rest after completion of Burpees up to start of next round.

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10-8-6-4-2 (Not Timed) – Dead Lift – Strict Handstand Push Ups   Then   4 Rounds – 15 KB Swings @ 32/24kg – 15 Box Jumps @ 30”/24” – 15 Cal Row

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4 Rounds – 400m,300m,200m,100m Slog Jog – 400m,300m,200m,100m Moderate – 400m,300m,200m,100m Slog Jog – 400m,300m,200m,100m Moderate – Rest 1 Minute – 100m Sprint   Rest As Required Between Rounds (Minimum 3 Minutes)   #tracksunday

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1-1-1-1-1 Squat Snatch   Then   21-15-9 – Overhead Squat @ 95/65lbs – Toes To Bar   To Finish (Optional)   Accrue 15 Muscle Ups Or Practice Movement/Progressions

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Rest Day

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Every 90sec For 10 Rounds – 2 Back Squats   Then   For Time – 40 Cal Row – 40 Box Jumps @ 24”/20” – 40 Burpees – 40 Abmat Sit Ups – 40 Thrusters @ 45/35lbs – 40 Cal Row – 40m Single Arm DB Overhead Walking Lunge @ 22.5/15kg

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3 Rep Max Dead Lift   5 x 300m Ski Erg Between Sets   Then   15 Minute AMRAP – 5,7,9,11,13….etc Handstand Push Ups – 13 Dead Lifts @ 185/125lbs – 250m Run

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3 Rounds – 80 Double Unders – 40 Wall Balls – 20 Chest To Bar Chin Ups   Then   15 Minute AMRAP, In Teams Of 3 – 20/15 Cals Air Bike Each   **Only one athlete works at a time.

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3 x 8 Strict Press   5 x 8 DB Bench Rows Between Sets   Then   12 Minute Partner AMRAP   1st athlete completes 300m Row whilst 2nd athlete completes as many Clean And Jerks as possible. Change movement at completion of Row then continue in the same format. Score for total Clean And Jerk reps. Follow the following weights for Clean And Jerk:   1-30 Reps @ 135/95lbs 31-60 Reps @ 165/115lbs 61-90 […]