32 ADVANTAGE RD, HIGHETT 3190  
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2019
 
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20 Minute AMRAP – 20 Hang DB Snatches @ 22.5/15kg (Alt. Arms) – 200m Run – 10 Toes To Bar – 200m Run   To Finish   10 Minutes, In Teams Of 3 – Max Cals On Air Bike   **Approx 20sec sprint efforts. One working, two resting. Rotate as required.

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5-5-5 Back Squat   Lower Body Mobility Between Sets   Then   9 Rounds – 12 KB Squats @ 24/16kg – 6 Burpee – Box Jump Overs @ 24”/20”

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24 Minutes, In Teams Of 4 – Max Cals On Air Bike – Max Cals On Rower – Max Cals On Ski Erg   **Each team has 1 Air Bike, 1 Rower and 1 Ski Erg. Cumulatively, accrue as many Calories as possible on each for a combined total score. Only 3 team members working at any one time whilst the 4th rests. Sub out 4th team member and change movements whenever required.   Or […]

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3-3-3 Power Snatch   Accrue 30 Strict Pull Ups Between Sets   Then   12 Minute Partner AMRAP – Max Reps Power Snatches @ 95/65lbs   **Partner 1 performs as many Snatches as possible whilst partner 2 completes a 200m Run. Change movements at the completion of the Run.

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Rest Day   Or (Optional Workout)   30 Minute AMRAP – 50 Step Ups @ 24”/20” – 50 DB Hang Clean And Jerks @ 20/12.5kg – 50 Cal Row – 50 Abmat Sit Ups

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3-3-3 Dead Lift   Accrue 30 Muscle Ups Between Sets   Then   3 Rounds, In Partners – 500m Run Together – 40 Burpees – 30 Power Cleans @ 135/95lbs   **Alternate work/rest on Burpees and Cleans, partition work as required.

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12 Days Of Christmas   – 1 Wall Climb – 200m Row – 3 Toes To Bar – 40m DB Farmers Carry @ 2 x 22.5/15kg – 5 DB Snatches Per Arm @ 22.5/15kg – 6 Pull Ups – 7 Push Ups – 8 DB Front Squats @ 2 x 22.5/15kg – 9 Cals Air Bike – 10 DB Push Presses @ 2 x 22.5/15kg – 11 Burpee – Box Jumps – 120 Double Unders […]

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3-3-3-3-3 Bench Press   5 x 12 Toes To Bar Between Sets   Then   4 Rounds – 1 Minute: Bench Presses @ 135/95lbs – 1 Minute: Cals Air Bike – 1 Minute: KB Swings @ 24/16kg   **Rest 30sec After Each Movement

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5-5-5 Front Squat   5 x 300/270m Ski Erg Between Sets   Then   15 Minute AMRAP – 10 Wall Balls @ 20/14lbs to 10/9ft – 10m Walking Lunge With Med Ball @ 20/14lbs – 30 Double Unders

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30 Minute Partner AMRAP – 500/450m Row Each – 25 Box Jumps @ 24”/20” Each – 25/20 Cals Air Bike Each – 25 Box Jumps @ 24”/20” Each – 500/450m Ski Erg Each – 25 Box Jumps @ 24”/20” Each – 500m Run Each – 25 Box Jumps @ 24”/20” Each   **Alternate Work/Rest Each Movement   Or (Outdoor Session)   20 Minute Partner AMRAP – Hill Sprints   **Alternate Work/Rest