18th-24th July

Session 1 (Stratford / Wimbledon – Monday)

 

4 RFT

21/16 Cals

15 burpee box jump overs

9 Double DB snatch

(Cap 16)

@ 21

50/40 Cal (different machine to first part)

50 Sit ups

50/40 Cal

50 V-ups

400m run

50 Hollow rocks

 

Session 2 (Stratford– Tuesday)

 

AMRAP 14

4,8,12,16,20,24…..

DB snatch

DB OH lunges

Sit ups

@20

4 Rounds FT

30/24 Cal

20 Wall balls

 

Session 3 (Stratford/ Wimbledon – Wednesday)

 

50 Double DB STOH

50 Double DB deadlift

50 V-ups

100 Single arm DB OH lunges

50 V-ups

50 Double DB deadlift

50 Double DB STOH

Rest 5

Max 300M row/ski x2 for C2 bike sprints in remining time

Rest 1;1

 

Session 4 (Stratford – Thursday)

 

2 Rounds

AMRAP 6

30/24 Cal

12 burpee box jump overs

15 HR push ups

20 DB OH squats (10 each arm)

25 Russian twists

Max DU in remaining time

Rest 3

3-minute max calories

Rest 3

AMRAP 5

400m run

20 Double DB push press

30 hollow rocks

Max wall balls in remaining time

Rest 2

 

Session 5 (Stratford – Friday)

 

Tabata 20;10 (8 rounds)

  1. Alternate between burpee to bar & weighted sit ups
  2. Alt b/t DB goblet squats & DU
  3. Alt b/t hang clean & jerk & dead Hang from Bar
  4. Calories
  5. Wall balls

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

@32

21-15-9

KB swings

KB deadlift

KB Squat cleans

 

Session 6 (Stratford – Saturday/Wimbledon – Friday)

 

“Fast and Heavy”

21 Double DB thrusters

400m run

15 Double DB thrusters

400m run

9 Double DB thrusters

400m run

(cap 10)

@16

3 RFT

50/40 Cal

80 DU

20 Box jump overs

20 Hang clean and Jerk

 

Session 7 (Stratford – Sunday /Wimbledon Saturday)

 

Partner WOD

40 minute running clock

10 rounds IGYG (5 each)

12/10 Cal

12 DB Alt hang squat cleans

8 box jump overs

Into

4 rounds synchro

30 air squats

200m run

20 DB snatch

100m run

Into

Max IGYG rounds

8 Double DB box step overs

8 Wall balls