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

- 1 x 1000m Slow Jog – 2 x 500m Moderate-Fast Run   – 1 x 800m Slow Jog – 2 x 400m Moderate-Fast Run   – 1 x 600m Slow Jog – 2 x 300m Moderate-Fast Run   – 1 x 400m Slow Jog – 2 x 200m Moderate-Fast Run   – 1 x 200m Slow Jog – 2 x 100m Moderate-Fast Run   **Rest 1 minute after each effort.   #tracksunday

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

Every 90sec For 10 Rounds – 2 Front Squats   Then   10 Minute AMRAP – 5 Dead Lifts @ 225/155lbs – 7 Box Jumps @ 24”/20” – 9 Push Ups

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

Rest Day

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

5 Rounds (Not Timed) – 250m Ski Erg – 80m Dog Sled @ 90/55lbs – 20m Overhead Walking Lunge (2x DB’s or Weight Plate   Then   20 Minute Partner AMRAP – 250m Run Each – 20/16 Cals Air Bike Each   **Alternate Work/Rest

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

3-3-3-3-3 Hang Power Clean   5 x 20 Hollow Rocks Between Sets   Then   5 Rounds – 3 Hang Power Cleans – 5 Bar Muscle Ups – 7 Handstand Push Ups

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

10 Rep Max Back Squat   Hip/Shoulder Mobility Between Sets   Then   25 Minute Partner AMRAP – 40 Wall Balls – 40 DB Snatches @ 30/20kg – 40 Burpees   **Alternate work/rest. Partition work so that each partner does equal reps.

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

3-3-3-3-3 Push Jerk   Accrue 40 Strict Chin Ups Between Sets   Then   12 Minute AMRAP – 12 DB Shoulder To Overheads @ 2 x 22.5/15kg – 15 Cal Row – 18 Unbroken Double Unders   To Finish   Tabata Planks (8 Rounds x 20sec Work/10sec Rest)

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

3 Rounds – 1000m Slow To Moderate Run – Rest 1 Minute – 400m Moderate To Fast Run   **Complete rest between rounds (at least 3 minutes). Aim for consistently paced rounds.   #tracksunday

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

3-3-2-2-1-1 Squat Clean   Mobilise Between Sets   Then   4 Rounds (15 Minute Time Cap) – 9 Thrusters @ 95/65lbs – 9 Toes To Bar – 9 Thrusters @ 95/65lbs – 3 Muscle Ups

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

Rest Day