32 ADVANTAGE RD, HIGHETT 3190  
September 2019
 
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3-3-3 Dead Lift   Accrue 15 Wall Climbs Between Sets   Then   5 Rounds x 2 Minutes – 15 Dead Lifts @ 225/155lbs – Max Box Jump Overs @ 24”/20”   **Rest 2 Minutes Between Rounds

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10 Minutes, In Partners – 1600/1400m Row (Alt. 400/350m) – Max Distance Farmer’s Walk @ 2 x 32/24kg KBs (Alt. 40m)   Rest 5 Minutes   10 Minutes, In Partners – 1600/1400m Row (Alt. 400/350m) – Max KB Swings @ 24/16kg (Alt. 15’s)   Rest 5 Minutes   10 Minutes, In Partners – 1600/1400m Row (Alt. 400/350m) – Max Distance Walking Lunge @ 2 x 12/8kg KBs (Alt. 20m)   **Alternate Work/Rest In All Rounds […]

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Kipping Pull Up And/Or Muscle Up Practice/ Progressions   Then   For Time, In Partners (25 Minute Time Cap) – 60 Hang Cleans @ 105/75lbs – 60 Bench Presses @ 105/75lbs – 50 Hang Cleans @ 135/95lbs – 50 Bench Presses @ 135/95lbs – 40 Hang Cleans @ 165/115lbs – 40 Bench Presses @ 165/115lbs – 30 Hang Cleans @ 195/135lbs – 30 Bench Presses @ 195/135lbs – 20 Hang Cleans @ 225/155lbs – 20 […]

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3 Rounds For Time, In Teams Of 4 – 100 Sandbag Squats (To Ball) @ 30kg – 100 Step Ups With Weight Plate @ 25lb to 24”/20” – 100 Cal Row – 300 Double Unders   **Each movement can have one team member working at any one time. Once all work is completed, as a team complete an 500m Run with a 30kg Sandbag, a 20lb Med Ball and a 25lb Weight Plate.

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12 Minute AMOM – 1st Minute: 6 Strict Handstand Push Ups – 2nd Minute: 6 Strict Pull Ups   Then   5 Rounds – 1 Minute: Max Cals Ski Erg – Rest 2 Minutes – 1 Minute: Max Cals Air Bike – Rest 2 Minutes

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20 Minutes To Find 1 Rep Max Power Snatch Or Practice Movement/Warm Up   Then   “Isabel”   For Time – 30 Snatches @ 135/95lbs   To Finish   5 x 20m Partner Banded Sprints 1 Sprint Every 2 Minutes

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10 Minute EMOM – 3 Front Squats   Then   For Time – 75 Cal Row – 50 Toes To Bar – 75 Front Squats @ 95/65lbs – 50 Bar Facing Burpees

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1-1-1-1-1-1 KB Turkish Get Up Per Arm   5 x 20 Hollow Rocks Between Sets   Then   20 Minute AMRAP – 40 Russian KB Swings @ 24/16kg – 20 Push Ups – 20 x 10m Shuttle Run

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30 Minute Partner AMRAP – 1500/1350m Row – 300 Double Unders – 100 DB Push Presses @ 2 x 22.5/15kg   **Alternate work/rest, partition work as required.   Or (Outdoor Session)   20 Minute Partner AMRAP – Hill Sprints   **Alternating Work/Rest

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3 x 3 Back Squat   5 x 5-15 Ring Dips Between Sets   Then   4 Rounds – 10 Squat Cleans @ 135/95lbs – 10 Chest To Bar Pull Ups – 20m Plate Overhead Walking Lunge @ 25/15lb