22nd-28th Aug

Session 1 (Stratford / Wimbledon – Monday)

 

Every 10 minutes x4

1000/800m row/ ski x2 for C2 bike

25 Wall balls

200m run

12 Double DB deadlift

10 Double DB hang power cleans

5 Double DB STOH

40 DU

(Cap 8.15)

 

Session 2 (Stratford– Tuesday)

 

38 minute running clock:

100-80-60-40-20

DU

2-4-6-8-10

Man makers

50-40-30-20-10

Sit ups

Rest 4

AMRAP

5 DB goblet squats

10 Alt BD clean and jerk

15/12 Cals

 

Session 3 (Stratford/ Wimbledon – Wednesday)

 

EMOM x40

  1. 20 KB swings
  2. 15/12 Cal
  3. 20 KB OH lunges
  4. 25 Sit ups
  5. 16 HR press ups
  6. 16 Double KB push press
  7. 200m run
  8. REST

Session 4 (Stratford – Thursday)

 

38 minute running clock

8 RFT

200m run

11 Double DB burpee Deadlifts

Rest 4

AMRAP

5,10,15,20….

Cals

Ring press ups

Double DB push press

 

Session 5 (Stratford – Friday)

 

4RFT

30/24 Cal

30 DB clean and jerk

50 DU

(cap 18)

@23

AMRAP 16

400m run

20 DB hang clusters

15 Renegade rows

 

Session 6 (Stratford – Saturday/Wimbledon – Friday)

 

“PAINSTORM XV”

7 Rounds for Time
10 Man Makers
20 Double DB Deadlifts
30 DB Snatches (15 per side)
40 DB Overhead Lunges (20 per side)
50 DB Swings

(Cap- as much time as coach can give there’s a lot to get through)

 

Session 7 (Stratford – Sunday /Wimbledon Saturday)

 

Teams of 3

7000/5800m row/ski 14000/11600m C2 bike

50 Devil press box step ups

50 Hollow rocks

100 DB front racked lunges

50 box jump overs

150 Wall Balls

50 V-ups

1600m run

200 DU

***one person working on machine, one on movements, one resting. Once meter are finished two work on getting reps in at same time***

(cap 42)