2nd Nov- 8th Nov 2020

Session 1 (Stratford / Wimbledon – Monday Am)

Every 5 minutes x7

20/15 Cal (Calories should be done in 60-70sec)

12 KB Clean and Jerk (change arm after each 6)

20/15 Cal 

12 KB single arm OH lunges 

(Each round capped at 4)

Session 2 (Stratford / Wimbledon – Tuesday Pm)

TABATA 20;10 x8 on each movement 

  1. Distance Machine 
  2. Alternate between Plate GTOH and Plate OH lunges
  3. Alt between V ups and Jump Squats 
  4. Wall balls
  5. Alt between Hang Clean and Jerk and Hollow Hold
  6. Burpees

Rest 2 between round (go @0,6,12,18,24,30)

 

Session 3 (Stratford – Friday Am / Wimbledon – Wednesday Am)

38 minute max distance machine

E2OM alternate between 

  1. 15 Russian twists + 8 HR press ups
  2. 60 DU

Session 4 (Stratford – Friday PM- Wimbledon Thursday PM)

8 rounds;

5 box jumps

10 Press ups

15 KB swings

Rest 1.30

Into

4 rounds;

10 box jumps

20 Press ups

30 KB Swings

Rest 1.30

Into

2 rounds

20 Box jumps

40 Press ups

60 KB swings

Rest 1.30

Into

1 round;

40 Box jump

80 Press ups

120 KB swings

(Cap 39)

**** Each round is capped at 9.00, If you finish before take the 90 second rest then start the next part.

Session 5 (Wimbledon – Friday Pm)

4 Rounds for Time;

45 Wall Balls

45 Cal 

45 Single DB Over head squat 

30 Press Ups

(Cap 36)

Session 6 (Stratford/Wimbledon Saturday)

Partner WOD

38 minute AMRAP

Part A

1- 300/220 Calories 

2- 20 rounds;

6 Man Makers 

40 DU

Partner 1 will work on machine partner 2 will complete 1 round then switch. Once all 20 rounds and calories are complete move onto; 

Part B

Max 200m runs in remaining time IGYO