20th-26th June

Session 1 (Stratford / Wimbledon – Monday)

 

EMOM x40

  1. 15/12 Cal
  2. 10 Burpee box jumps
  3. 15 Double KB front squats
  4. 20 V-ups
  5. 14 Double KB box step overs
  6. 5 Man makers
  7. 200m run
  8. Rest

 

Session 2 (Stratford– Tuesday)

 

2 sets

50/40 Cal

20 Double DB thrusters

30/24Cal

100 DU

Rest 3 b/t

800m run

30 DB snatch

800m run

30 DB clean and jerk

 

Session 3 (Stratford/ Wimbledon – Wednesday)

 

AMRAP 20

300/250m row/ski

20 Wall Balls

10 Burpees

Rest 4

7 RFT

200m run

8 Double DB thrusters

12 Alt V-ups

 

Session 4 (Stratford – Thursday)

 

1000m row/ski

50 Double DB thrusters

30 Burpee to target

(cap 12)

Rest 5

AMRAP 18

60 DU

30/24 Cal

20 Double DB Front racked lunges

15 HR press ups

 

Session 5 (Stratford – Friday)

 

40 minute running clock

3 rounds

30 Double front racked DB box step overs

400m run

30 Plate GTOH

20/16 Cal

4 Wall walks

Rest 2 b/t rounds

Into

Max rounds

20 press ups

30 Air squats

40 Sit ups

 

Session 6 (Stratford – Saturday/Wimbledon – Friday)

 

Karen

150 Wall balls for time 9/6kg

(cap 15)

Rest 8

2000m row/ski

EMOM

6 down ups

 

Session 7 (Stratford – Sunday /Wimbledon Saturday)

 

Teams of 4

AMRAP 38

20 Down ups

30 DB snatch

40 Air squats

50 Sit ups

60 KB swings

400m run

*** ALL SNYCHRO***