13th-19th June

Session 1 (Stratford / Wimbledon – Monday)

 

6 Rounds;

8 Devil press

25/20 Cals

(cap 18)

@23

EMOM 16 (45;15)

  1. 20 KB swings
  2. 100m run
  3. 16 Double DB OH lunges
  4. 60 DU

 

Session 2 (Stratford– Tuesday)

 

Tabata 20;10 (8 rounds)

  1. Alternate b/t Down ups & DU
  2. Calories
  3. Alt b/t Double DB front squats & box jumps
  4. Calories (different machine)
  5. Alt b/t Wall balls & press ups

2.10 rest b/t (go at 0-6-12-18-24)

@33

21-15-9

DB Hang squats cleans

Burpee box jump overs

 

Session 3 (Stratford/ Wimbledon – Wednesday)

 

Every 2 minutes x5

20/16 Cals

Max Double DB box step overs

Rest 1 b/t

Every 2 minutes x5

12 Burpee box jump overs

Max DU

Rest 1 b/t

Every 2 minutes x5

25 Wall balls

Max down ups

Rest 1 b/t

 

Session 4 (Stratford – Thursday)

 

5 Rounds

50 DU

10 Double DB deadlift

10 Double DB front squat

10 Double DB OH lunges

Rest 4

4 Rounds

30 DB snatch

20 V-ups

10 Burpee over DB

Rest 4

3 Rounds

20/16 Cal

10 Man Makers

200m run

 

Session 5 (Stratford – Friday)

 

2 sets

AMRAP 6

16 Double DB push press

12 Double DB deadlift

Rest 2

AMRAP 5

Max Calories (different machine each time)

Rest 2

AMRAP 6

12 Wall balls

30 DU

Rest 2

 

Session 6 (Stratford – Saturday/Wimbledon – Friday)

 

3 Rounds

800m run

30 Hollow rocks

20 Alt DB hang clusters

10  Down ups

(Cap 26)

@32

For time

30 Wall balls

50/40 Cal

30 med ball squat cleans

30/24 Cal

(Cap 9)

 

Session 7 (Stratford – Sunday /Wimbledon Saturday)

 

Partner WOD (split all movements)

Buy in

2000m row/ski

3 rounds

80 Wall balls

60 Cal Bike

40 DB snatch

20 Double DB burpee deadlift

Cash out 1 mile run

(cap 42)