Objective: to comlete all exercises/reps in order as fast as possible with good form, to persevere.

For time:

10 x pistols / bulgarian squats (air/5kg/10kg)

20 x Box jumps / box step-ups (air/5kg/10kg)

30 x v-ups / modified v-ups / situps

40 x push-ups / box pushup / kneeling pushup

50 x KB alt arm swing

40 x pushups

30 x v-ups

20 x Box jumps

10 x pistols

1. core strengthplank + GHD hip extension + GHD situps
2. strength 12-8-6-8-12 weight increases then decreases

OHS (PVC/DB/KB)

Cable kneeling lat pulldown

RDL

DB shoulder press

4/5 rounds for time of:

200 m Run
5 Burpees (half/full)
10 Skipping  (double unders/tuck jumps)
15 Kettlebell Swings 12kg/16kg
20 DB Walking Lunges 5kg/10kg

cut-off time: 30min

Motivation:

“We are judged by what we finish, not by what we start.”

Objective: learn andpractice tactical handling of a kettlebell

1. toe-tapping plank + GHD hip extensions
2. learn exercises
3. WOD 15min practice Ladder 12-10-8-6-4 reps each of:

KB tactical FFE split squat

KB uneven pushup

KB single leg deadlift

KB tactical row

Increase weight of KBs as reps decrease.

• Warm up: box
• core

Elevated plank 10 x 10s (elbows, leg up, hangs, leg up)

elevated side plank 5 x 10s (elbow, leg up, hand, leg up)

• strength 3 rounds 60s ON/30s OFF

DB single leg RDL x 60sea

DB alt shoulder press x 60sea

OHS x 60s

Underhand BB Row x 60s

• WOD skipping 45s/30s x 8
• stretch

• warm up: box
• core

Plank 60s (regular/leg up/arm up)

side plank 30s ea (regular/arm up/leg up)

• strength 15min 3 rounds, 45s rest

split squat ffe x 12ea

BB row x 12

RDL x 12

Pushup x 12

• WOD 10min

every min on the min 6 burpees for 10min

• stretch

5 rounds for time of:

Box step up squat (R) x 10

Box step-up squat (L) x 10

Pullup x 10

Burpee pushup x 10

Side lunge (R) x 10

Side Lunge (L) x 10

rest exactly 2min between rounds.

Complete as many reps per round as possible:

3 rounds of 30s PB Lunge / 30s PB re-shouldering thruster

30s ring rows + 30s skipping

60s rest

3 rounds of 30s PB step up / 30s spiderman lunge

30s ring rows + 30s skipping

60s rest

3 rounds of 30s PB Lunge / 30s PB step up

30s ring rows + 30s skipping

60s rest

3 rounds of 30s PB re-shouldering thruster / 30s spiderman lunge

30s ring rows + 30s skipping

END

1. New skill: dips, lunge squat
2. WOD

3 rounds: 30s x Lunge squat/30s x Ring Row

30s MB pushups / sit ups

3 rounds: 30s x KB single leg RDL/ 30s x dips

30s MB pushups / situps

3 rounds: 30s Lunge squat/ 30s KB single leg RDL

30s MB pushups / situps

3 rounds: 30s Ring row/ 30s dips

30s MB pushups / situps

To the top of the mountain, Amazons!

1. strength: pull-up or ring row 5 x 5
2. WOD for time

5 x pushups on rings (5 RM)

10 x pushups on box (50cm/60cm/75cm)

20 x KB swings (russian) 12kg/16kg/24kg

30 x KB tactical lunge steps 8kg/12kg/16kg

40 x sit-ups

50 x superwomen

40 x sit-ups

30 x KB tactical lunge steps

20 x KB swings

10 x pushups on box

5 x pushups on rings

1. strength: back squat 10 x 10
2. WOD: 15min AMRAP

10 x knees to chest

9 x KB swings

8 x Slam balls

7 x MB sit ups

6 x MB burpees with push-up (knees or toes)

5 x ring rows

4 x turkish get-ups (8kg DB or 5kg KB)

3 x wall climbs

2 x lengths of gym overhead walking lunges

1 x length of gym inchworms

10 x wallballs

21 x air squats

21 x ring rows

10 x wallballs

15 air squats

15 x ring rows

10 x wallballs

9 x squats

9 x ring rows

Tava is rocking her overhead squats

1. Gymnastics warm up push+legs
2. for those who haven’t done it this week – fitness test
3. for those who have tested themselves: WOD

1. Gymnastics warm up pull + core
2. for those who haven’t done it this week – fitness test
3. for those who have tested themselves: WOD

1. kettlebell warm up
2. WOD

7min KB circuit (you may not drop the KB)

60s russian swing

60s american swing

60s right hand swing

60s left hand swing

60s alternating grip swing

60s american swing

60s russian swing

Record the number of reps and your KB weight.

KB single leg Romanian deadlift (awesome hamstring and butt-builder)

1. Gymnastics Warm up: push + legs
2. WOD  7 rounds for time of:

7 x DB Thrusters (40% RM push press)
7 x Knees to chest
7 x KB One-leg Romanian Deadlift (8/12/16kg)
7 x Burpees
7 x Kettlebell swings Russian (12/16/24)
7 x Ring Rows

1. gymnastics warmup:  pull + core
2. Skill: MB clean
3. WOD 21-15-9 reps for time of

Deadlift (50% RM)

Ring Pushups (feet 1m, feet under bar, hips under bar, chest under bar)

Record: time, deadlift weight, pushups level

Cut-off time: 10min

4. core

cat-camel

lying alternating leg raise

side plank

bird-dog

1. Gymnastics warm up: push + legs
2. 15min AMRAP

3x Divebombers (knees/toes one way)
6x Pull-ups, strict (blue band/red bands)
9x Knees to elbows (knee raise/to chest)

Hamstrings got her elbow-to-foot lunge stretch

MB Clean

1. Skill: MB clean
2. 20min AMRAP (WM)

Max rounds in 20 minutes
Thruster (65% 1RM of push press), add 3 reps per round
Run 200m

Sherri a.k.a. Hamstrings powers up her thruster

Andrea a.k.a. Running Man earns her Amazon colours

1. Gymnastics warm-up Pull and Core
2. 15min AMRAP

7x Push press (70%1RM)
10x Overhead squat (70% push press 1RM/training bar/PVC)
15x Sit ups

Your Body is Your Gym

1. Gymnastics Warm up: push and legs
2. Metcon GGG

4 rounds for time
Pull-ups 21-18-15-12x (jumping/blue band/red bands)
Squats 50-40-30-20x
Knees to elbows 21-18-15-12x (knee raises/knees to chest)

Cut-Off time 20min

Max 1RM for:

1. front squat
2. push press

Finisher: 10-9-8-7-6-5-4-3-2-1 rep/rounds of:

v-ups

superwomen

1. Gymnastics WOD: pullups + core
2. MetCon

3 rounds for time of:

5 x deadlift (65% 1RM)

10 x DB push up row (8/5/2kg, knes or toes)

15 x KB swings (16kg/12kg/8kg)

200m Run

Cut-off time: 30min

1. Strength: shoulder press 75% 3X3
2. Metcon

3 rounds, 45s ON/15s OFF, 5min rest at end of each round (including the run)

Pushup (50cm/60cm/75cm)

KB deadlift (32/24/16/12)

Box jumps (50cm/40cm/30cm)

Ring rows

Wallballs (9ft, 8ft,7ft)

Skipping

400m run (during the rest period)

10 rounds for time of:

400m run (200m run for level 1/400m for level 2)

15 x KB swings (russian) (24/16/12kg)

15 x Pullups (red bands/blue band/jumping)

40min cutoff.

Andrea P’s Score: 7 rounds in 40min, level 1, but she ran 400m distances! Use that as inspiration!