32 ADVANTAGE RD, HIGHETT 3190  
Workout of the Day
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1 Rep Max Back Squat   Accrue 40 Strict Chin Ups Between Sets   Then   10,9,8,7,6,5,4,3,2,1 (12 Minute Time Cap) – Back Squats @ 135/95lbs – Burpee-Side Jumps Over Bar   **Complete A 180 Degree Turn In Burpee-Side Jumps Each Time Over The Bar   To Finish   – Accrue 20 Hollow Rocks To Superman

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5 x 100m Sprints   **Increase intensity each sprint such that they are performed at 80%, 85%, 90%, 95% and 100%.   Then   3 Rounds – 1000m Slow Jog – 200m Fast Run   **Rest as required for full recovery between rounds.   #tracksunday

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Every 90sec For 10 Rounds Compete 1 Of The Complex: – 1 Squat Snatch – 3 Overhead Squats   Then   10 Minute AMRAP 1,2,3,4,5…etc – Thrusters @ 135/95lbs – Muscle Ups

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Rest Day

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9 Minute AMRAP – 500m Row – 25 Bench Press @ 135/95lbs   Rest 9 Minutes   9 Minute AMRAP – 25/20 Cals Air Bike – 25 Toes To Bar   Rest 9 Minutes   9 Minute AMRAP – 500m Ski Erg – 100m Walking Lunge

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3-3-3-3-3 Pause Front Squat (2sec Pause At Bottom)   Accrue 30 Strict Ring Chin Ups Or 50 Ring Rows Between Sets   Then   For Time, In Partners 20 Rounds Total (25 Minute Time Cap) – 10 DB Front Squats @ 2 x 22.5/15kg – 5 DB Facing Burpees   **Alternate work/rest, completing one full round each at a time. After the 5th, 10th, 15th and final rounds, complete a 250m run together as a […]

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5-5-5-5-5 Dead Lift   3 x 500m Ski Erg Between Sets   Then Battle Of The Bluff 2017 Event 3: “7 Minutes In Hell”   7 Minute AMRAP – 5,6,7,8,9…etc Hang Power Cleans @ 135/95lbs – 10 Wall Balls – 25 Double Unders

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5 x 5 Strict Press   5 x 15 Cal Row Between Sets (Prioritise Slow, Long Powerful Strokes)   Then   15 Minute AMRAP – 12 KB Swings @ 24/16kg – 9 Box Jumps @ 24”/20” – 6 Shoulder To Overheads @ 135/95lbs