A) Pause split jerk: 4×4 @ 70 – 80% of your 1RM

*Pause for 3 seconds at bottom of dip, and pause for 1-2 seconds @bottom of the catch*

 

B) 2min AMRAP:

20 M-ball squat cleans @9kg/6kg

Max burpees in time remaining

– Rest 1 min –

2min AMRAP:

20 Kb swings @24kg/16kg

Max box jumps in time remaining

– Rest 1 min –

*Repeat for a total of 3 rounds (each)*

 

 

A) Tabata Hollow body rocks or holds

 

B) On a running clock:

0 – 6mins: 13.2

5 Rounds

5 Shoulder to over head @52kg/34kg

10 Deadlifts @52kg/34kg

15 Box jumps @24inch/20inch

6 – 8mins: REST

8 – 14mins: 14.1 (6mins)

4 Rounds

15 Power snatches @35kg/25kg

30 Double unders

14 – 16mins: REST

16 – 20mins: 11.5 (4mins)

3 Rounds

5 Power cleans @65kg/45kg

10 T2b

15 Wall balls @9kg/6kg

20 – 22mins: REST

22 – 25mins: 12.1 (3mins)

Max burpees

A) Strict press + Push or split jerk:

5+5/4+5/3+5/2+5/

 

B) 12 min EMOM:

Min 1- 15 Kb swings@ L1=16kg/8kg – L2=20kg/12kg – L3=24kg/16kg

Min 2- 10 Shoulder to overheads@ L1=40kg/20kg – L2=60kg/30kg – L3=70kg/40kg

Min 3- 5 Bar muscle ups or L1=15 pull ups – L2=10 chest to bar pull ups

– Rest 5 mins –

 

C) 5 Min AMRAP/Ladder:

1 Air squat

1 Squat jump

1 T2b

2 Air squats

2 Squat jumps

2 T2b

3 Air squats

3 Squat jumps

3 T2b

E.T.C

Apti Aukhadov Push Jerk

A) 10 mins to warm up/build weight

Then

3 sets to find heaviest complex:

Hang squat clean + 1 front squat + squat clean + 2 front squats

 

B) @ your heaviest complex weight complete:

3x max reps front squats from the floor

-90 seconds rest between sets-

 

C) 12 min AMRAP:

18 Unbroken wall balls@ 9kg/6kg

12 Single arm kb push press (6 each arm) @ L1=16kg/8kg – L2=20kg/12kg – L3=24kg/16kg

6 Hang power cleans@ L1=40kg/20kg – L2=60kg/35kg – L3=80kg/50kg

Now that's a hang clean! Olympic lifter Donny Shankle.

A) Back squats: 10 mins to find 3 rep max

 

B) 3x max reps @80% of A)

 

C) 12 Min Cap:

10 Box jumps @24inch/20inch

20 Pull ups

10 Box jumps

30 SDHP L1= 25kg/15kg – L2= 35kg/20kg – L3= 42kg/25kg

10 Box jumps

40 Shoulder to overheads (same as SDHP)

10 Box Jumps

50 Kb swings L1= 16kg/8kg – L2= 20kg/12kg – L3= 24kg/16kg

10 Box jumps

Max wall balls in time remaining

 

 

A) Warm up/ skills + drills:

1 Min single skips (ideally unbroken)

2 Min double unders

*with PVC, snatch grip*

5 Hang to high pulls

5 Hang power snatches

5 Hang squat snatches

*focus on positions*

– Repeat from the top x3. 2nd round use barbell instead of PVC.

3rd round if possible add a little weight but no heavier than 40kg/20kg –

 

B) Tabata:

alt-

Thrusters L1= 20kg/15kg L2= 30kg/25kg L3= 40kg/30kg

T2b

– Rest 2 mins –

alt-

Power Snatch (weights same as above)

Box jumps L1= 16inch/16inch or lower L2= 20inch/16inch L3= 24inch/20inch

– Rest 2 mins –

alt-

Wall balls @9kg/6kg or 6kg/3kg

Lateral burpees

 

 

 

A) 12 min EMOM (Skills):

Min 1- Max hand stand push ups in 40 seconds/L1= Kneeling on box/ L2= Kipping/ L3= Strict

Min 2- Cal row/L1= 5 Cal/L2= 10 Cal/ L3= 15 Cal

Min 3- Skipping in 40 seconds/L1= Singles/ L2= Double unders/ L3= Triple unders

 

B) 3 sets/super set:

20 Hollow body rocks

10 Lying leg levers

5 V- sit ups

-Rest 30 sec-

 

C) “Hawkes Bay Judgement Day WOD 3”

3 Rounds for time-

10 Clean + jerks L1= 40kg/20kg – L2= 50kg/30kg – L3= 60kg/45kg

20 Alt single arm Russian kb Swings L1= 24kg/16kg – L2= 28kg/20kg – L3= 32kg/24kg

10 Chest to bar pull ups

– 10 Min cap –

 

Workout

A) 12 min EMOM:

Odds- 20 Wall balls

Evens- 5 Box jumps @24inch/20inch + 10 Hang cleans @40kg/25kg

 

B)  Deadlifts: 5- 5 -3 -3 All TNG

 

C) @ 70% of your heaviest 3 rep deadlift complete:

1x max reps TNG deadlift

 

 

 

Workout

A) 10 mins to build to 5 rep max Back squat

 

B) @70% of A) 2x 1min max back squats

*Rest as needed between sets*

 

C) 5 Min AMRAP (ladder):

1-2-3-4-5 e.t.c Deadlifts @80kg/50kg

2 Lateral burpees

– Rest 3 mins –

5 Min AMRAP (ladder):

1-2-3-4-5 e.t.c Thrusters @60kg/30kg

2 Lateral burpees

 

Workout

A) EMOM 10 min:

Odds- Burpee box jumps @24inch/20inch (choose either 10/8/6/4 and fight to hold that number)

Evens- 10 Power snatches @35kg/20kg

 

B) 3 Sets/Super set:

8 Bent over rows with 2 second pause at top of pull (squeeeeeze)

30 second hollow body (accumulate if you cannot go unbroken)

 

C) 12 min AMRAP:

200m Run

15 Air squats

10 Kb swings @32kg/24kg

5 Knee to elbows