STRENGTH

Snatch
5x3

WORKOUT

21, 15, 9
Hang Power Clean
Burpee Over Bar
Toes to Bar

EXTRAS

Legless Rope Climb
Practice
4x1

STRETCH

Pigeon Stretch 2mins Each Side

STRENGTH

Clean
6x2

Deadlift
1@70%
1@77.5%
4x3 @82.5%
3+ @82.5%

WORKOUT

Airbike
30/20cals for time

WORKOUT

4x Rounds for Time:
30x Kettlebell Swings
15x Handstand Push up
30x V-Ups
*every min on the min complete 7x Air Squats

STRENGTH

Power Snatch  
6x2

Back Squat
1@70%
1@77.5%
4x3 @82.5%
3+ @82.5%

WORKOUT

Row 300m

MOBILITY

Low Couch Stretch
Banded Lateral Hip Opener

STRENGTH

Ring Muscle Up
5x1-3

WORKOUT

For Time:
100m Sprint
12x Toes to Bar
Rest 1mins
100m Sprint
12x Pull Ups
Rest 1min
100m Sprint
12x Ring Dips
Rest 1min
100m Sprint
12x Pull Ups
Rest 1min
100m Sprint
12x Toes to Bar

EXTRAS

Scap Jack Recovery Program

MOBILITY

Banded Lat
Foam Roll Lats

STRENGTH

Push Press
1@70%
1@77.5%
4x3 @82.5%
3+ @82.5%

WORKOUT

9min AMRAP
6,12,18,24,30,36,42,....
Dumbbell Snatch 22.5/15kgs
30x Double Unders

EXTRAS

Freestanding HSPU
10min Practice
https://www.youtube.com/watch?v=m0UsjcJeadw

MOBILITY

Hips - Hip Capsule 2mins + Side Pigeon 2mins

STRENGTH

Ring Muscle Up
5x3

WORKOUT

In Pairs for time:  
30x Chest to bar Pull Ups
30x Burpee box Jump over
50x Pull Up
50x Burpee box Jump Over

STRENGTH

Back Squat
6x3 @75%
3+ @75%

WORKOUT

10,8,6,4,2
Clusters 
1x Rope Climb
200m Run

STRENGTH

Split Jerk
10x1

Push Press  
6x3 @75%
3+ @75%

WORKOUT

4min Max Rep
Double Under

STRENGTH

Deadlift
6x3 @75%
3+ @75%

WORKOUT

12,9,6
Hang Power Snatch 50/40kgs
Overhead Squats
Strict Handstand Push Ups

WORKOUT

For Time:

In teams of 3
2km Row
50x Sync Squats
100x Sit Ups
1.5km Row
40x Sync Burpees
80x Toes to Bar
1km Row
30x Sync Push Ups
60x Kettlebell swing
500m Row
20x Sync Jumping Lunge
40x Deadball Over Shoulder

STRENGTH

Handstand push Ups
4x Max Rep

Push Press
5@40%
5@50%
5@60%

WORKOUT

DT  
5x Rounds For Time
12x Deadlift
9x Hang Power Clean
6x Push Jerk

STRENGTH

Snatch + Hang Snatch + Snatch
6x1

WORKOUT

For Time:
25,20,15,10,5
Wall Ball 9/6kgs 10foot
50,40,30,20,10
Double Under

STRENGTH

Deadlift
5@40%
5@50%
5@60%

WORKOUT

3x Rounds
1min per Station for Max Reps
Ring Dip  
Kettlebell Swings
Push Up
Pistols
GHD Sit Up or Plate Sit Ups

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)