32 ADVANTAGE RD, HIGHETT 3190  
2018
 
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5 x 5 Bench Press   Accrue 30 Strict Chin Ups Between Sets   Then   Battle Of The Bluff 2018 Event 3: “The Matrix”   For Time (13 Minute Time Cap) – 25/20 Cals On Ski Erg – 9m Dead Ball Walking Lunge @ 35/25kg (Right Shoulder) – 40 DB Snatches @ 22.5/15kg – 15m Dead Ball Walking Lunge @ 35/25kg (Left Shoulder) – 25/20 Cals On Air Bike – 21m Dead Ball Walking […]

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20 Minutes To Find 1 Rep Max Hang Clean And Jerk   Then   Battle Of The Bluff 2018 Event 4: “Iron Man”   6 Rounds (11 Minute Time Cap) – 12 Dead Lifts – 9 Hang Power Cleans – 6 Shoulder To Overheads   **Workout breakdown: Rounds 1-3 @ 95/65lbs – 25/20 Cal Row (After Round 3) Rounds 4-5 @ 135/95lbs – 25/20 Cal Row (After Round 5) Round 6 @ 185/115lbs

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5-5-5-5-5 Front Squat   Then   Battle Of The Bluff 2018   Double Event 1 and 2   Event 1: “Speed”   5 Minutes – 750m Run – Max Reps Burpee – Box Jumps @ 24”/20” (In Remaining Time)   Rest 1 Minute   Event 2: “Die Hard”   6 Minute AMRAP – 12 Power Snatches @ 75/55lbs – 10 Wall Balls – 8 Toes To Bar

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Battle Of The Bluff 2018   Double Event 1 and 2   Event 1: “Speed”   5 Minutes – 750m Run – Max Reps Burpee – Box Jumps @ 24”/20” (In Remaining Time)   Rest 1 Minute   Event 2: “Die Hard”   6 Minute AMRAP – 12 Power Snatches @ 75/55lbs – 10 Wall Balls – 8 Toes To Bar   **Wall Balls Standards – Women: 14lb to 9ft – Men: 20lb to 10ft […]

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“Rest Day”   5 Rounds – 400m Run – 500m Row

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Rest Day

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5 Rounds – 1st Minute: 12 DB Snatches (Linked, Alt. Arms) – 2nd Minute: 6-10 Kipping Handstand Push Ups   Then   15 Minute AMRAP – 20 Bench Presses @ 135/95lbs – 25 Abmat Sit Ups – 30 Step Ups @ 24”/20” (15 Each Leg)

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5-5-4-4-3-3 Hang Power Clean   5 x 10 Kipping Chin Ups Between Sets   Then   Each Movement For Time On A Running Clock: – 800m Run @ 0:00 – 750/700m Ski Erg @ 7:00 – 55/45 Cals Air Bike @ 14:00 – 800m Run @ 21:00   **Rest In Remaining Time

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5 Rounds – 1st Minute: 4 Back Squats – 2nd Minute: 40 Double Unders   Then   For Time – 40 Wall Balls – 20 Burpee – Box Jumps @ 24”/20” – 30 Wall Balls – 15 Burpee – Box Jumps @ 24”/20” – 20 Wall Balls – 10 Burpee – Box Jumps @ 24”/20”

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4 x 7 Push Press   5 x 10 Ring Rows Between Sets   Then   12 Minute AMRAP – 12/10 Cal Row – 10 Push Ups – 8 Toes To Bar