14th-20th Dec

Session 1 (Stratford / Wimbledon – Monday Am)

25 minute EMOM (45;15)

  1. 10 HR press ups + Max air squats 
  2. Turkish sit ups
  3. Max calories or 200m run
  4. DB box step ups
  5. DB Squat cleans 

@29

4X 500/400M row/ski  30/24 cal echo rest 1 between rounds 

 

Session 2 (Stratford / Wimbledon – Tuesday PM)

Five Rounds 

400m run 

10 Devil press

20 DB push press 

30 Reverse goblet lunges 

40 Hollow rocks 

(Cap 40)

 

Session 3 (Stratford – Friday Am / Wimbledon – Wednesday Am)

9 Minute AMRAP

4-8-12-16-18…..

KB snatch

Calories 

@12

Reverse for time 

@25

150/120 calories for time 

EMOM 

Death by sit ups 2-4-6-8-10…

 

Session 4 (Stratford – Friday PM Wimbledon Thursday PM)

For time 

20-18-16-14-12-10-8-6-4-2

Jump Lunges 

KB swings (American)

V-Ups 

50 DU after each round 

If time

4 Rounds

1 minute plank 

30 sec side plank with rotation right 

30 sec side plank with rotation left 

45 sec flutter kicks 

Rest 45 between rounds 

 

Session 5 (Wimbledon – Friday Pm)

Buy in 50 Down ups  

9 Rounds 

30 Jump lunges 

20/16 Calories 

10 Man Makers 

Cash Out 

50 Bupree to Target (6” above hands)

(cap 40)

 

Session 6 (Stratford/Wimbledon Saturday)

Buy in 200 DU

Then

10 Rounds

10 DB box step overs

10 DB C+J

10 HR press ups

20 Hollow rocks

Cash Out

100 Wall Balls then 800m run

(cap 40)