25th April -1st May

Session 1 (Stratford / Wimbledon – Monday)

 

AMRAP 8

50 DU

10 Double DB thrusters

Rest 3

AMRAP 8

15/12 Cals

20 DB snatch

12 V-ups

Rest 3

AMRAP 8

8 Down ups

12 Double DB OH lunges

Rest 3

AMRAP 8

200m run

20 Double DB push press

10 Double DB deadlift

 

Session 2 (Stratford– Tuesday)

 

AMRAP 3

Max Cals echo

Rest 1

AMRAP 3

10 Wall balls

10 Press ups

Rest 1

AMRAP 3

Max Cals Row

Rest 1

AMRAP 3

10 Wall balls

15 Hollow rocks

Rest 1

AMRAP 3

Max Cals Ski

Rest 1

AMRAP 3

10 Wall balls

10 KB swings

Rest 1

AMRAP 3

Max cals C2 bike

Rest 1

AMRAP 3

10 Wall balls

10 Jump lunges

 

Session 3 (Stratford/ Wimbledon – Wednesday)

 

AMRAP 3 x5

3 Devil press

6 Push ups

9 Air squats

Rest 1 b/t rounds

@25

For time

50/40 Cal

30 DB hang squat cleans

30/24 Cal

30 Renegade rows

15/12 Cal

30 Double DB front squats

 

Session 4 (Stratford – Thursday)

 

3 RFT

50/40 Cals

40 Hollow rocks

30 Double KB front racked lunges

25 Sit ups

20 Double KB Front squats

15 Box jump overs

10 HR press ups

5 Man Makers

20/16 Cals (different machine)

Rest 3 b/t rounds

 

Session 5 (Stratford – Friday)

 

“TABATA THIS”

 

  1. Row
  2. Air squats
  3. Pull ups (or max pull ups into ring rows each time)
  4. Push ups
  5. Sit ups

1 minute rest b/t sets

8 rounds of each movement 20;10

Total time 24 minute

@30

27-21-15-9

Cals

KB thrusters

 

Session 6 (Stratford – Saturday/Wimbledon – Friday)

 

AMRAP 40

 

For time;

400m run

40 Wall balls

400m run

40 push ups

400m run

40 KB swings

400m run

40 box jump overs

400m run

40 burpee box jump overs

Rest 5

Max rounds of Cindy in remining time

 

Session 7 (Stratford – Sunday /Wimbledon Saturday)

 

Partner WOD

 

AMRAP 15 (synchro)

5-10-15-20….

Double DB deadlift

Double DB push press

Burpee over DB

Rest 5

For time (split)

150/120 Cal

125 Wall balls

1000m run

50 Double DB clusters

(cap 40)