27th Sept- 3rd Oct

Session 1 (Stratford / Wimbledon – Monday)

 

EMOMx24 (45;15)

  1. Max K2E (one set) into max down ups
  2. Med ball squat cleans
  3. 30 DU + Max DB push press
  4. 3 Wall walks + Max HR press ups
  5. Rest

@29

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

EMOM death by down ups 1,2,3,4…

 

Session 2 (Stratford / Wimbledon – Tuesday)

 

40 minute clock;

1-10

Double DB squat cleans

Burpee box jumps

V-ups

15/12 Cal b/t each rung

Rest 4

Into

Max rounds

10 Double DB box step overs

12 Alt hang snatch

200m run

 

Session 3 (Stratford – Thursday / Wimbledon – Wednesday)

 

3 Rounds

21 Wall balls

15 Cal

9 devil press

Rest 90sec b/t rounds

Into

3 rounds

30 DB snatch

50 DU

20 Goblet squat

80 DU

10 DB thrusters

100 DU

Rest 2 b/t rounds

Into 150/110 Cals for time

 

Session 4 (Stratford – Friday/ Wimbledon Thursday)

 

3 Rounds

 

AMRAP 3

30 Wall balls

Max Cals in remaining time

Rest 90 sec

AMRAP 4

80 DU

15 down ups

200m run

Max press ups

Rest 90

AMRAP 5

15 Pull up or 20 Ring rows

10 Man makers

20 Turkish sit ups

Max hanging knee raises

 

Session 5 (Stratford – Saturday/Wimbledon – Friday)

 

AMRAP 8

500/400m Row

6 Burpee over erg

10 V-ups

Rest 2

AMRAP 8

15/12 Cal echo

10 DB Clusters

AMRAP 8

10 Cal C2 bike

20 Jump lunges

10 Wall balls

Rest 2

AMRAP 8

30/24 Cal ski

60 DU

20 Sit ups

 

Session 6 (Stratford – Sunday /Wimbledon Saturday)

 

Teams of 3

AMRAP 40

60 KB swings (Split)

20 Down ups + 400m run (synchro)

60 Single arm DB thrusters (Split)

20 Down ups + 400m run (synchro)

100 Cal (Split)

20 Down ups + 400m run (synchro)

60 DB snatch (Split)

20 Down ups + 400m run (synchro)

60 KB deadlift (split)

20 Down ups + 400m run (synchro)