29th Aug - 4th Sept

Session 1 (Stratford / Wimbledon – Monday)

 

AMRAP 8

12/10 Cal

8 Single arm devil press

6 Burpee over DB

Rest 2

AMRAP 8

25 Wall balls

20/16 Cal row

15 Hollow rocks

Rest 2

AMRAP 8

15/12 Cal echo

12 Alt DB Hang clusters

Rest 2

AMRAP

12/10 Cal ski

20 Jump lunges

12 KB front racked box step ups

 

Session 2 (Stratford– Tuesday)

 

38 minute running clock;

2 Rounds

50/40 Cal

50 Wall balls

400m run

100 DU

Rest 4

5,10,15,20….

Med ball squats cleans

HR press ups

Ring rows

Turkish sit ups

 

Session 3 (Stratford/ Wimbledon – Wednesday)

 

Buy in 100 Wall balls

3 rounds

400m Run

10 Ring dips

15 Double DB box step overs

20 Renegade rows

25 DB push press

30 Jump squats

40 Sit ups

Rest 2 b/t rounds

Cash out 50 Wall balls

(Cap 40)

 

Session 4 (Stratford – Thursday)

 

10 RFT

8 Double DB thrusters

40 DU

Rest 5

5 RFT

10 Double DB snatch

20/16 Cal

30 Air squats

(cap 38)

 

Session 5 (Stratford – Friday)

 

20 Minute Max Cals

E2MOM

8 Alt DB Hang squats cleans

6 DB push press (each arm)

@ 25

27-21-15-9

Box jump overs

Plate GTOH

Plate OH lunges

 

Session 6 (Stratford – Saturday/Wimbledon – Friday)

 

AMRAP 3 x3

12 Down ups

20 Double DB front racked lunges

Max HR press ups in remining time

Rest 1 b/t

AMRAP 3 x3

12/10 Cal

20 Wall balls

Max KB swings in remining time

Rest 1 b/t

AMRAP 4 x3

400m run

20 Hang clean and jerk

Max plank in remining time

Rest 1 b/t

 

Session 7 (Stratford – Sunday /Wimbledon Saturday)

 

40 minute running clock;

Buy in 1600m run (split)

20 (IGYG rounds)

6 Burpee box jump overs

10 Sit ups

14 Wall balls

Max IGYG rounds;

8/6 Cal

1 round of Cindy

(5 pull ups, 10 press ups, 15 Air squats)