32 ADVANTAGE RD, HIGHETT 3190  
2018
 
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Up To 5 Rounds (Not Timed) – Max Set Thrusters @ 95/65lbs – Max Set Chest To Bar Chin Ups – 400m Run   Then   3 x 40/30 Cals Air Bike   **2 minute time cap per round. For every uncompleted Cal at 2 minute mark, 2 Burpees must be completed. Rest as required between rounds.

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10 Rep Max Dead Lift   Then   3 Rounds – 10 Power Snatches @ 95/65lbs – 10 Cal Row   Then, Straight Into   3 Rounds – 5 Power Snatches @ 135/95lbs – 10 Box Jump Overs @ 24”/20”

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10-8-6-4-2 Front Rack Step Lunge (Alt. Legs)   5 x 10-15 Handstand Push Ups Between Sets   Then   For Time (20 Minute Time Cap) – 50 Wall Balls – 25 Burpees – 40 Wall Balls – 20 Burpees – 30 Wall Balls – 15 Burpees – 20 Wall Balls – 10 Burpees – 10 Wall Balls – 5 Burpees

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8-8-8-8-8 Bent Over Barbell Row   Then   In Teams Of 4, Complete Each Pair Of Movements Twice Through (30 Minute Time Cap)   – 1000m Row – 160 Air Squats   – 60 Cals Air Bike – 100 Step Ups @ 24”/20”   – 800m Ski Erg – 120 Abmat Sit Ups   **Only 2 team members can work at any one time while the other 2 rest. Complete all of one pair of […]

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- 1 x 1200m Slow-Moderate Run – 2 x 800m Slow-Moderate Run – 3 x 400m Slow-Moderate Run – 4 x 200m Slow-Moderate Run   **Rest 30sec After Each Effort   #tracksunday

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“Open Workout 18.3”   2 Rounds (14 Minute Time Cap) – 100 Double Unders – 20 Overhead Squats @ 115/80lbs – 100 Double Unders – 12 Ring Muscle Ups – 100 Double Unders – 20 DB Snatches @ 22.5/15kg (Alt. Arms) – 100 Double Unders – 12 Bar Muscle Ups

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Rest Day

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3-3-2-2-1-1 Bench Press   5 x 400m Run Between Sets   Then   20 Minute AMRAP, In Teams Of 4 – Max Reps Bench Press @ 135/95lbs – Max Cals Air Bike – 40m Dog Sled @ 135/80lbs – Rest   **Each team member starts at a different movement. Rotate through the movements at the completion of the Dog Sled.

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3-3-3-3-3 Back Squat   5 x 10 Chest To Bar Chin Ups Between Sets   Then   5 Sprint Rounds – 20 Burpees   **Start Each Round At 3 Minutes   To Finish   Tabata Planks 8 x 20sec Work/10sec Rest

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As Heavy As Possible For 1 Of The Complex: – 2 Strict Press – 2 Push Press – 2 Push Jerk   5 x 300m Ski Erg Between Sets   Then   For Time – 400m Run – 30 Wall Balls – 20 Handstand Push Ups – 100 Double Unders