26th Sept - 2nd Oct

Session 1 (Stratford / Wimbledon – Monday)

 

4 minute max Cals (change machine each time)

Rest 2

AMRAP 4

15 Wall balls

10 V-ups

Rest 2

4 minute max Cals

Rest 2

AMRAP 4

10 Down ups

15 Air squats

Rest 2

4 minute max Cals

Rest 2

AMRAP 4

12 DB snatch

20 jump lunges

Rest 2

4 minute max Cals

Rest 2

AMRAP 4

10 Press ups

10 Ring rows

 

Session 2 (Stratford– Tuesday)

 

AMRAP 14

400m run

5 Man makers

20 box jump overs

Rest 5

For time;

2000/1600m row/ski 4000/3200m C2 bike

20 Burpee box jump overs

30 Double DB thrusters

15 Burpee box jump overs

20 Double DB snatch

10 burpee box jump overs

10 Double DB squat cleans

(cap 21)

 

Session 3 (Stratford/ Wimbledon – Wednesday)

 

For time;

50-40-30-20-10

KB goblet squats

KB swings

(cap 14)

@17

“HELTON”

3 Rounds For Time
800 meter Run
30 Double Dumbbell Squat Cleans
30 Burpees

(cap 24)

 

Session 4 (Stratford – Thursday)

 

EMOM 20

  1. 15/12 Cals
  2. 16 Double KB front racked lunges

@24

For time;

27-21-15-9

Air squats

Press ups

Ring rows

200m run b/t each rung (4 runs total)

(cap 16)

 

Session 5 (Stratford – Friday)

 

Every 8 minute x5

500/400m row/ski 1000/800m bike

15 ring dips

20 DB OH lunges (10 each arm)

200m run

80 DU

12 Alt DB snatch

(Cap 6.30)

 

Session 6 (Stratford – Saturday/Wimbledon – Friday)

 

40 Minute running clock;

“TUMILSON”

8 RFT

200m Run

11 Double DB Burpee deadlift

Rest 4

AMRAP

50/40 Cals

40 Hollow rocks

30 Press ups

20 Double DB thrusters

10 Double DB hang squat cleans

 

Session 7 (Stratford – Sunday /Wimbledon Saturday)

 

40 minute running clock

Partner WOD

10 Rounds (IGYG rounds)

15 Med ball squats clean

30 DU

10 DB snatch (each arm)

Into

1 mile run (together)

Then

AMRAP (synchro)

20 Wall ball

20 Plate GTOH

20 Plate OH lunges

20 Sit ups

20 KB swings