Workout of the Day2018-07-09T10:31:37+12:00

NZ Nationals OLQ 1

12th August 2021|

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)

Ketty

11th August 2021|

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

11.1

8th August 2021|

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)

Partner Seven

6th August 2021|

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

Get A Grip

2nd August 2021|

‘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