13th-19th Sept

Session 1 (Stratford / Wimbledon – Monday)

 

4x 4 minute AMRAPS

200m run

10 pull ups or 15 ring rows

100 DU

Max Wall balls in remaining time

Rest 1 b/t rounds

@ 24

500-400-300-200-100m sprints row/ski x2 for C2 bike

30-24-18-12-6 Echo

Rest 45 seconds b/t efforts

 

Session 2 (Stratford / Wimbledon – Tuesday)

AMRAP 20

5-10-15-20-25-30…..

Double DB box step overs

Double DB push press

Double DB squat cleans

200m run after each rung

@25

27-21-15-9

Calories

K2E

Burpee box jumps

 

Session 3 (Stratford – Thursday / Wimbledon – Wednesday)

 

Buy in

25 Devil press

 

4 Rounds

10 Double DB box step overs

20 HR press ups

30 Double DB deadlifts

40 V-ups

50/40 Cal

Rest 1 b/t rounds

 

Cash out

30 burpee box jumps

 

Session 4 (Stratford – Friday/ Wimbledon Thursday)

 

AMRAP 10

15/12 Calorie

8 Man Makers

@13

AMRAP 8

20 box jump overs

15 KB swings

10 Push press each arm

@24

For time

1000m run

50 Sit ups

40 OH lunges

30 Turkish sit ups

20 KB SDHP

10 SHSPU or 20 HR press ups

(Cap 40)

 

Session 5 (Stratford – Saturday/Wimbledon – Friday)

 

Buy in

1500/1200m row-ski 3000/2400 C2 bike 90/72 Cal echo

Into

3 rounds

10 Burpees

20 Wall Balls

100 DU

Rest 3

2 rounds

40 Hang clean and Jerk

600m run

15 T2B or 25 Sit ups

Cash out

60 Down ups

(cap 40)

 

Session 6 (Stratford – Sunday /Wimbledon Saturday)

 

Teams of 3

AMRAP 16

Max distance machine

70 Devil press box step overs

(1 working on distance, 1 on Devil press, 1 resting) once devil press are complete all can work on distance.

@19

3 rounds (synchro)

20 DB snatch

15 down ups

Into

2 rounds (split reps, run together)

80 wall balls

400m run

60 thrusters

400m run

40 burpee box jumps

400m run