30th Aug-5th Sept

Session 1 (Stratford / Wimbledon – Monday)

 

40 minute clock;

10-20-30-40-50

DB Snatch

Sit ups

10 Burpee over DB after each rung

Rest 5

AMRAP

600m Run

20 Hang C&J

15 Box jump overs

10 HSPU or 15 HR press ups

 

Session 2 (Stratford / Wimbledon – Tuesday)

E4MOMx5

15/12 Cal

50 DU

200m Run

Max K2E

(Cap 3)

@25

5x500m row/ski 1000m C2 30 Cal echo

Rest 90 b/t efforts

 

Session 3 (Stratford – Thursday / Wimbledon – Wednesday)

 

150 Wall balls for time

E2MOM

16/12 Cal (start at minute 2)

(Cap 15)

@20

27-21-15-9

DB Hang snatch

Turkish sit ups

DB front rack lunges

400m run after each rung

 

Session 4 (Stratford – Friday/ Wimbledon Thursday)

 

4 rounds

21 Cal

15 Double DB clusters

9 burpee over DB

Rest 1 b/t rounds

Rest 4

For time

800m run

30 KB swings

600m run

20 KB push press (each side)

400m run

10 KB thrusters

200m run

 

Session 5 (Stratford – Saturday/Wimbledon – Friday)

 

AMRAP 12

4-8-12-16-20

Devil press

Burpee box jump overs

Rest 4

AMRAP 10

200m Run

10 DB box step overs

20 DB push press (10 each arm)

Rest 4

AMRAP 8

20/16 Cal

10 Down ups

10 KB swings

 

Session 6 (Stratford – Sunday /Wimbledon Saturday)

 

Teams of 3

 

40 Minute clock

6000/4800m row/ski 12000/9600m C2 360/288 Cal Echo

AMRAP

140 KB swings

120 Air squats

100 DB snatch

80 Wall balls

60 box jump overs

40 Single arm Devil press

20 burpee box jumps

(1 working on machine, 1 on movements 1 & resting. Once meter or cals are done two rest one work)