15th-22nd Aug

Session 1 (Stratford / Wimbledon – Monday)

 

For Time

800m run

40 Wall balls

30 Med ball V-ups

600m run

30 Wall balls

30 Med ball Russian twists

400m run

20 Wall balls

30 Med ball Hollow rocks

200m run

10 Wall balls

30 Med ball Turkish sit ups

Rest 5

5 Rounds max Cals

45 second sprint

30 sec easy

15 second sprint

Rest 90 seconds b/t rounds

(cap 40)

 

Session 2 (Stratford / Wimbledon – Tuesday)

AMRAP 10

5-10-15-20-25….

Cals

Double DB deadlifts

Pull ups or ring rows

Rest 4

Reverse for time

(cap 9)

Partner 4000m row/ski for time

 

Session 3 (Stratford – Thursday / Wimbledon – Wednesday)

 

AMRAP 3 x5

10 burpee box jumps

12 HR press ups

14 KB swings

Max wall balls in remaining time

Rest 90 seconds b/t rounds

@27

AMRAP 12

400m run

20 Box jump overs

20 KB push press

20/16 cal

 

Session 4 (Stratford – Friday/ Wimbledon Thursday)

 

3 Rounds FT

400m Run

30 DB Snatch

12 Burpee over DB

100 DU

Rest 90sec b/t rounds

(Cap 21)

@26

50-40-30-20-10

Cals

Jump lunges

 

Session 5 (Stratford – Saturday/Wimbledon – Friday)

 

AMRAP 12

30/24 Cal C2 bike

20 Alt DB clean & jerk

20 DB box step overs

Rest 4

AMRAP 12

200m run

10 down ups

300/240m ski or row

20 sit ups

Rest 4

AMRAP 12

8 Man Makers

20/16 Cal echo

80 DU

 

 

Session 6 (Stratford – Sunday /Wimbledon Saturday)

 

Teams of 3

 

6000/5000m row/ski 360/288 Cal echo bike

 

25 Devil press

50 DB Snatch

75 Box jump overs

100 Down ups

125 Wall balls

150 KB swings

175 Sit ups

200 Air squats

***one person working on machine, one on movements, one resting. Once meters or cals are finished two work on getting reps in***