19th - 25th October Conditioning

Session 1 (Stratford / Wimbledon – Monday Am)

 

4 rounds:

6 Minute AMRAP

12 Burpee over DB

40/30 cal 

12 single arm OH reverse lunges (switch arms at 6)

40 Double unders

Rest 2 after each round 

 

Session 2 (Stratford / Wimbledon – Tuesday Pm)

 

Max Cals in 39 minutes 

Every 3 minutes Alt Between 

 

  1. 10 DB Snatch + 10 box jump overs 
  2. 10 DB Hang C+J + 8 Goblet Reverse lunges 

 

 

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

 

2000/1800m bike Ski/row 1000/800m Echo 60/48 cal

50 Double DB Thrusters 

50 Ab Mat Sit ups

2000/1800m bike Ski/row 1000/800m Echo 60/48 cal

40 Double DB Clean and Jerk 

50 Ab mat sit ups

2000/1800m bike Ski/row 1000/800m Echo 60/48 cal

30 Devil press

50 Ab mat sit ups

(Cap 33)

 

 

Session 4 (Stratford – Friday Pm / Wimbledon – Thursday Pm)

 

Six rounds:

30 WB 

30 Cal 

30 DB OH Lunges (Change arm after 15)

20 Push Ups 

Max Cals remaining time if you feel like it

(Cap 36) 

 

 

Session 5 (Wimbledon – Friday Pm)

 

25 Minute AMRAP

 

400m run 

8 Box Jump Overs (NO TOUCH)

15 DB Push Press

25 KB SDHP

@30 

1000m row/ski For Time (End yourself on this) 

 

Session 6 (Stratford/Wimbledon Saturday)

 

In Pairs Split Reps However You Want

Buy in 

2000m/1600 Row/ski 4000/3200 C2 bike 120/96 cal Echo

 

100 Wall Balls

90 Hollow rocks

80 Burpee box jumps

70 Med ball Squat cleans 

60 Single arm DB Thrusters 

50 HR press ups 

40 Box Step ups (DB in front rack)

 

30 Sit Ups

20 down ups 

10 Single arm Devil press

 

Cash out 

1600m run