32 ADVANTAGE RD, HIGHETT 3190  
2018
 
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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.

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10-8-6-4-2 Hang Power Clean   Shoulder Mobility And/Or Accrue 10-15 Skin The Cats Between Sets   Then   3 Rounds – 540m Run – 15 Ring Dips – 15 Box Jump Overs @ 24”/20”

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12-12-12-12-12 DB Seesaw Press   5 x 20 Hollow Rocks Between Sets   Then   15 Minute AMRAP – 10 Toes To Bar – 20 DB Snatches @ 22.5/15kg – 40 Double Unders

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5-5-5 Back Squat   Accrue 30 Strict Chin Ups Between Sets   Then   4 Rounds x 3 Minutes – 300/270m Row – 15 Burpees – Max Reps Wall Balls   **Rest 2 Minutes Between Rounds

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Rest Day

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“Open Workout 18.4”   For Time (9 Minute Time Cap)   21-15-9 – Dead Lifts @ 225/155lbs – Handstand Push Ups   Then, Straight Into   21-15-9 – Dead Lifts @ 315/205lbs   **50ft Handstand Walk After Each Round

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Rest Day