We have over 23 athletes entered in this years National Qualifiers. We can have a crack at this today and sign up before Tuesday to be part of this amazing competition.

STRENGTH

Squat Clean for reps:
#1: 3 reps @ 70%
#2: 3 reps @ 80%
#3: AMRAP @ 90%

*AMRAP the final set.
Cleans are touch and go.
BB must not rest on the ground between reps

WOD

” NZ Nationals OLQ 1 ”

For time…
Round one, 3 rounds of:
3 Hand release Burpees
3 Clean & Jerk

followed immediately by:

Round two, 3 rounds of:
3 Hand release Burpees
3 Clean & Jerk

followed immediately by:

(note: 6min cap here)

Round three, 3 rounds of:
3 Hand release Burpees
3 Clean & Jerk

followed immediately by:

Round four, 3 rounds of:
3 Hand release Burpees
3 Clean & Jerk

followed immediately by:

(note: 12min cap here)

Round five, 3 rounds of:
3 Hand release Burpees
3 Clean & Jerk

(note: 15min Cap)
*loads in athletes notes

Variations by division.
Rx/Intermediate/Teens16-17/Masters40-49:

Males: 45, 65, 85, 105, 125kg Clean & Jerk Females: 30, 40, 50, 65, 80kg Clean & Jerk

(Weights are listed in order of respective rounds)

Scaled/Masters50+/Teens14-15:

Males: 40, 50, 60, 75, 90kg Clean & Jerk Females: 25, 35, 40, 45, 50kg Clean & Jerk

(Weights are listed in order of respective rounds)

A little snatch tech work to begin with then a big conditioning piece. Like Kelly, but possibly worse. Lots of DB snatches and DB lunges and a good chunk of running for our longer met con of the week.

STRENGTH

Snatch Complex
Every 2:00/ 5 Rounds
Hang Power Snatch
Hang Squat Snatch
Overhead Squat

*build

WOD

” Ketty ”

5 Rounds For Time:

400 m Run

30 Alt DB Snatch (22.5/15)

30m OH Lunge

CAP 30:00

Week 5 into the OHS cycle and gainz are plentiful. Today we squat at 90% then get after one of the great Open wods which will test skill and capacity for 10 minutes only. Check your previous scores and go smash out a PB!

STRENGTH 

Overhead Squat for reps
#1: 3 reps @ 70%
#2: 3 reps @ 80%
#3: 3 * reps @ 90%
*AMRAP

Accessory :
3 x 5 ea Seated Z-Press (build)
3 x 5 GHD Back Extensions (5 sec hold)

WOD

” 11.1 ”

AMRAP 10

30 Double Unders

15 Power Snatch (35/25)

A fantastic workout to cap off an amazing week! This week is your last chance to sign up for our In-house comp Beauty and The Beast. Some really cool prizes on offer and a hell of a day out with your mates :-)

WOD

” Partner Seven ”

10 Rounds of :

7 HSPU
7 Thruster (60/40)
7 Knees To Elbow
7 Deadlift (125/85)
7 Burpee
7 Kettlebell Swing (32/24)
7 Pull Up

A completes 7 HSPU’s, B does Thrusters, A knee to elbows ..etc
Each Athlete will complete 5 rounds each.

CAP 40:00

‘Nastics Day and we work on our kip. The ability to recruit the hips into our vertical pull and press will generate more force, and more work. Conditioning will ask a lot of your grip strength to keep sets unbroken and maximise recovery.

GYMNASTICS 

5 Rounds
Max Unbroken Pull Up
1:00 Rest
Max Unbroken HSPU
1:00 REST

WOD

” Get A Grip ”

On the 4:00/ 5 Rounds
12 Toes To Bar
10 DB Hang Cleans (2 x 22.5/15)
8 DB Box Step Overs (60/50cm)

SCORE is YOUR SLOWEST ROUND

De-load week and we tight and deep in the hole, with a massive focus on control in the bottom of the overhead squat. Today is all about the snatch and the squat snatch. As the loads increase the margin for error decreases so accuracy to all important. A goal is to achieve no missed lifts so set up time and power delivery must be on point.

STRENGTH

Overhead Squat

5 @ 40%

5 @ 50%

5 @ 60%

Accessory :

3 x 5/5 SA DB Z-Press

3 x 10 BB Good mornings (40-50% of 1 RM OHS)

WOD

” Diddly Squat “

21 Squat Snatch (42.5/30)

15 Squat Snatch (50/35)

9 Squat Snatch (60/40)

CAP 10 minutes

Heavy Bench Presses then a sinister spin on the classic benchmark ‘Helen’.

STRENGTH

Bench Press
#1: 5 reps @ 75%
#2: 3 reps @ 85%
#3: 1* rep @ 95%
*AMRAP
Accessory :
3 x 8 ea SA KB Row
3 x 15 Banded OH Tricep Extension

WOD

” Heavy Hill Helen ”

3 Rounds

Run 400 m

21 KBS (32/24)

12 C2B Pull Up

CAP 18

Week 2 of our gymnastics capacity building. Then a long interval piece with equal parts work and rest. Only with progressively heavier barbells and challenging burpee combinations. Lets Get This!

GYMNASTICS

5 Rounds
Max Unbroken Strict Pull Up
1:00 Rest
Max Unbroken HSPU
1:00 REST

WOD

” Quittin’ Time ”

AMRAP 5:
Buy-In: 30/21 Calorie Assault Bike
Max Rounds With Time Remaining:
12 Deadlifts (100/70)
12 Barbell Facing Burpees

Rest 5 Minutes

AMRAP 5:
Buy-In: 30/21 Calorie Assault Bike
Max Rounds With Time Remaining:
8 Deadlifts (120/80)
8 Burpee Box Jumps (60/50 cm)

Rest 5 Minutes

AMRAP 5:
Buy-In: 30/21 Calorie Assault Bike
Max Rounds With Time Remaining:
4 Deadlifts (140/90)
4 Burpee Box Jump Overs (60/50 cm)

Week 3 of our OHS cycle and we get after that heavy single again. The conditioning piece is a pulsating AMRAP that requires a good strategy going in. Combinations of tight fast singles, and smaller sets with short rest periods will help avoiding the red line. Check your scores from early in the year and measure your progress..And don’t forget to pencil in our annual In-House mixed pairs comp scheduled for Saturday September 4th!

STRENGTH

Overhead Squat

5 reps @ 75%
3 reps @ 85%
1* rep @ 95%
*AMRAP
Accessory :
3 x 5 ea Seated Z-Press (build)
3 x 10 BB Good mornings (across)

WOD

” Top Shelf ”

AMRAP 15:
21 Wallballs
12 Power Snatches (42.5/30)
15 Toes to Bar
12 Overhead Squats (42.5/30)