STRENGTH

Clean & Jerk
5x1 (starting at 80%)

Back Squat
5@40%
5@50%
5@60%

WORKOUT

8min AMRAP in Pairs
500m Air Bike
6x Clean & Jerk 70/50kgs

WORKOUT

For Time:
20x DB S2OH
20x Pull Ups
5m HS Walk
15x DB Hang Snatch
15x Chest to Bar Pull up
10m HS Walk
10x DB Thruster
10x BMU
15m HS Walk

STRENGTH

Snatch
7x1

WORKOUT

In Pairs (going one for one)
10x Rounds  
4x Deadball Over Shoulder  
8x Burpee Over Ball
1x Rope Climb

EXTRAS

Bar Muscle Up Negative
5x1

STRENGTH

Back Squat
5@50%
3@60%
2@70%
1@75%
1@ 80%
1+ @85%

WORKOUT

12min AMRAP
400m Run  
20x DB Clean & Jerk
15m DB Overhead Walking Lunge

EXTRAS

Strict HSPU
Accumulate 10-15 reps

STRETCH

Frog
Banded Lat

STRENGTH

Push Press
5@50%
3@60%
2@70%
1@75%
1@ 80%
1+ @85%

WORKOUT

30,20,10
Pull Up
Row Cals
Sit Ups

EXTRAS

Bar Roll Overs
4x2

STRETCH

Couch Stretch
Barbell Chest

Anzac Day HERO Workout

‘TAMA’

Background: This Hero workout is dedicated to Cpl. Luke Tamatea, 1st Battalion Royal New Zealand Infantry Regiment, who was killed by a roadside bomb on Aug. 19, 2012, while serving with the New Zealand Defence Force in the Bamyan Province of Afghanistan.

For Time:

800 meter Single-Arm Barbell Farmers Carry (45/35 lb)
31 Toes-to-Bars
31 Push-Ups
31 Front Squats (95/65 lb)
400 meter Single-Arm Barbell Farmers Carry (95/65 lb)
31 Toes-to-Bars
31 Push-Ups
31 Hang Power Cleans (135/95 lb)
200 meter Single-Arm Barbell Farmers Carry (135/95 lb)

STRENGTH

Deadlift
5@50%
3@60%
2@70%
1@75%
1@ 80%
1+ @85%

WORKOUT

3x Rounds
2mins On 1min off
4x Wall Walk Up
50x Double Under
Max Rep Thruster

EXTRAS

4x Rounds Super Set
3-5 RIng Dip  
3-5 Ring Pull Up

STRETCH

Pigeon
Barbell trap smash

STRENGTH

Back Squat
5@65%
5@72.5%
3x5 @77.5%
5+ @77.5%

WORKOUT

Grace  
30x Clean & Jerk 60/42.5kgs

EXTRAS

Hollow Rocks
50x

STRETCH

Wall pretzle
Banded Lat

WORKOUT

In Teams of 3  
For Time:
A. 100x Calories

B. 110x Kettlebell Swings
90x Ring Push Ups
70x Toes to Bar
50x Burpee Box Jump Over

One Person Working on part A
2 People (with One Working One Resting) working on Part B.
Once Either part is complete the third member can help finish and all work together.
You can switch when ever.

EXTARS

Wall Facing HSPU
5x5

STRENGTH

Deadlift
5@65%
5@72.5%
3x5 @77.5%
5+ @77.5%

WORKOUT

For Time:
20,18,16,14,12
DB Thruster
5,4,3,2,1
Bar Muscle Up

EXTRAS

Bar Muscle Up Negative
4x1

STRETCH

Calf Smash on KB
Ankel Archillies with KB

STRENGTH

Clean + Hang Clean + 2x Front Squat
6x1

WORKOUT

Partner WOD  
800m Row - Partner Holds Handstand
100x Double Unders - Partner Holds Hollow
400m Row - Partner Holds Handstand
50x Double Unders - Partner Holds Hollow

EXTRAS

Handstand Walk Practice
5x max

STRETCH

Banded Chest
Banded Tricep

STRENGTH

Push Press
5@65%
5@72.5%
3x5 @77.5%
5+ @77.5%

WORKOUT

5x Rounds For Time
5x Power Snatch
1x Rope Climb
200m Run

EXTRAS

4x Rounds Super Set
3-5 RIng Dip  
3-5 Ring Pull Up

STRETCH

Wall pretzle
Banded Pistol

STRENGTH

Deadlift
4x5 @70%
5+ @70%

WORKOUT

3x Rounds for Max Reps
40sec on 20sec off   
Strict Pull Up
Sled Drag
KB Swings
True Ring Rows
Toes to Bar

EXTRAS

Wall Facing HSPU
5x2-4

STRETCH

Hip Flexors (Peoples Elbow) +
Pigeon

STRENGTH

Push Press
4x5 @70%
5+ @70%

WORKOUT

3x Rounds for Time:  
50x Double Unders  
8x Deadball Over Shoulder
16x Double Dumbbell Hang Clean & Jerk

EXTRAS

Chest to Bar Pull Ups
4x Max Rep

STRETCH

Twisted ShoulderBlade Stretch + Chest Stretch

STRENGTH

Split Jerk
10x 1 as EMOM

Back Squat 
4x5 @70%
5+ @70%

WORKOUT

Tabata Air bike
8x 20sec On 10sec Off
For Max Calories

EXTRAS

Ring Muscle Up
Transitions
4x3

STRETCH

Pigeon + Frog

WORKOUT

2rounds of:
5min AMRAP
3x Snatch
15x Box Jump

Rest 2min

5min AMRAP
3x Strict HSPU
50m Run

Repeat each AMRAP twice

TEST DAY

STRENGTH

Back Squat
1RM  

Deadlift  
1RM

Push Press
1RM

STRENGTH

Front Squat
5x3

WORKOUT

30,20,10
Wall Balls 9kgs
15,10,5
Power Clean & Jerk

STRETCH

Couch Stretch
Raised Pigeon

STRENGTH

Power Snatch
10x1

WORKOUT

For Time:
10 Dumbbell Snatches, 20/17.5 kg
Run, 100 m
8 Dumbbell Snatches, 22.5/20 kg
Run, 100 m
6 Dumbbell Snatches, 25/22.5 kg
Run, 100 m
4 Dumbbell Snatches, 27.5/25 kg
Run, 100 m
2 Dumbbell Snatches, 32.5/27.5 kg
Run, 100 m
4 Dumbbell Snatches, 27.5/25 kg
Run, 100 m
6 Dumbbell Snatches, 25/22.5 kg
Run, 100 m
8 Dumbbell Snatches, 22.5/20 kg
Run, 100 m
10 Dumbbell Snatches, 20/17.5 kg

EXTRAS

Ring Muscle Up Transtitions on Low Rings (Use Band under Bum)
5x3

STRETCH

Hip Flexor
+ Banded Ankel

STRENGTH

Strict Pull Up
5x3

WORKOUT

In Pairs 10min AMRAP
10x Sync Pull Ups
10x Sync Toes to Bar
10x Hang Clean 65/45kgs
20x Pull Ups
20x Toes to Bar
20x Front Squats 65/45kgs

EXTRAS

L-Sit Hold
3x max (or Accumulate at least 40sec)

STRETCH

Prisoner Stretch
+ Twister shoulder blade stretch