19th-25th Sept

Session 1 (Stratford / Wimbledon – Monday)

 

40 minute running clock

50-40-30-20-10

Cals

Wall balls

10-20-30-40-50

DU

Sit ups

Rest 4

EMOM

Death by cals

2,4,6,8……..

 

Session 2 (Stratford– Tuesday)

 

4x 4 minute AMRAPS

200m run

20 box jump overs

60 DU

Max Wall balls in remaining time

Rest 1 b/t rounds

@ 25

AMRAP 13

12/10 Cals

5 Man makers

10 Ring press ups

 

Session 3 (Stratford/ Wimbledon – Wednesday)

 

10 RFT

6 Double DB thrusters

20/16 Cal

400m run

(cap 40)

 

Session 4 (Stratford – Thursday)

 

AMRAP 10

15/12 Calorie

20 KB SDHP

@13

AMRAP 8

20 box jump overs

15 KB swings

10 KB Push press each arm

@24

For time

1000m run

50 Hollow rocks

40 KB OH lunges (20 each arm)

30 HR press ups

20 KB goblet squats

10 KB squat cleans

(Cap 40)

 

Session 5 (Stratford – Friday)

 

Buy in

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

Into

3 rounds

10 Ring dips

20 Wall balls

30 KB hang snatch

Rest 3

2 rounds

30 Hang DB clusters

600m run

25 Sit ups

Cash out

40 Down ups

(cap 40)

 

Session 6 (Stratford – Saturday/Wimbledon – Friday)

 

“WHY SUFFER ALONE”

2 Rounds for Time

20 Double DB  front Squats

30 Burpees

200 meter Run

20 Double DB  Push Presses

15 Lateral Jumps Over Dumbbells

200 meter Run

20 Double DB  front racked Lunges

20 Double DB  Power Cleans

200 meter Run

(cap 28)

For time;

50/40 Cal

50 Air squats

30/24 Cal

50 Air squats

 

Session 7 (Stratford – Sunday /Wimbledon Saturday)

 

Partner WOD

(split all reps)

Cash in

200/160 Cals

Into

3 rounds;

90 Wall balls

60 V-ups

30 Double DB snatch

Cash out

2k row/ski

(cap 40)