32 ADVANTAGE RD, HIGHETT 3190  
2018
 
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3-3-3-3-3 Bench Press   Then   2 Rounds – 25/20 Cals Air Bike – 25 Abmat Sit Ups – 25 Thrusters @ 95/65lbs – 25 KB Swings @ 24/16kg – 250m Run

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20 Minutes To Find 1 Rep Max Squat Clean   Then   Complete In Partners, Alternating Work/Rest 60-40-20 – Box Jump Overs @ 24”/20” – Burpees – Cals On Rower   **At the end of each round perform a 20m Synchro Single DB Overhead Walking Lunge @ 22.5/15kg together

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5 x 5 Strict Press   5 x 8 DB Bench Rows Per Arm Between Sets   Then   7 Rounds – 12 Wall Balls – 3 Muscle Ups

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2 Minutes – 300/270m Ski Erg – Max Reps Double Unders   Rest 2 Minutes   2 Minutes – 25/20 Cals Air Bike – Max Reps Single Unders   Rest 2 Minutes   2 Minutes – 300/270m Ski Erg – Max Reps Single Unders   Rest 2 Minutes   2 Minutes – 25/20 Cals Air Bike – Max Reps Double Unders   Then   – 1600m Run   Rest 3 Minutes   – 1200m Run […]

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6-6-4-4-2-2 Front Squat   5 x 12 Toes To Bar Between Sets   Then   21-15-9 – Cals On Rower – DB Snatches @ 30/20kg – DB Facing Burpees

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3 x 3 Dead Lift   5 x 1 Minute Planks Between Sets   Then   10 Minute AMRAP – 9 Power Cleans @ 115/80lbs – 8 Box Jumps @ 24”/20” – 7 Handstand Push Ups

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5 x 50m Sprints   **Start sprints at 90sec intervals. Progressively increase effort each sprint from 80% to 100%   Then   – 800m Slow Jog – 400m Moderate Run – 200m Slow Jog – 300m Moderate Run – 200m Slow Jog – 200m Fast Run – 200m Slow Jog – 100m Fast Run – 800m Slow Jog   #tracksunday

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“Open Workout 18.5”   7 Minute AMRAP 3,6,9,12,15…etc – Thrusters @ 100/65lbs – Chest To Bar Chin Ups

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Rest Day

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20 Minutes To Find 1 Rep Max Bench Press   5 x 8 Bent Over Barbell Rows Between Sets   Then   In Teams Of 3   10 Minutes – Max Cals Air Bike   Rest 3 Minutes   10 Minutes – Max Cals Ski Erg   **Only one team member working at a time. Alternate 1 work to 2 rest.