30th May-5th June

Session 1 (Stratford / Wimbledon – Monday)

 

38 minute running clock

Four rounds

500/400m ski row 1000/800m C2 15/12 Echo

14 Down ups

12 Double DB power snatch

200m run

10 Double DB front squats

Rest 2 b/t rounds

Into

1000m, 500m, 250m row/ski

Rest 60sec b/t efforts

 

Session 2 (Stratford– Tuesday)

 

EMOM x25 (45;15)

  1. 14 Double DB box step overs
  2. 100m run
  3. 60 DU
  4. 18 Wall balls
  5. 25 Hollow rock

@30

21-15-9

Burpee box jump overs

Cals

 

Session 3 (Stratford/ Wimbledon – Wednesday)

 

Every 8 minutes x5

30 Wall balls

30/24 Cals

20 Double DB push press

20 Double DB front squats

200m run

10 Double DB deadlift

10 Sit ups

(cap 7)

 

Session 4 (Stratford – Thursday)

 

8 Rounds

12/9 Cal

9 Burpee box jump overs

6 Double DB thrusters

Rest 60sec b/t rounds

Rest 3

For time

30 Double DB box step overs

10 Devil press

200m run

20 Double DB box step overs

10 Devil press

200m run

10 Double DB box step overs

10 Devil press

200m run

 

Session 5 (Stratford – Friday/Wimbledon – Friday)

 

Buy in

150 air squats

Into

Three rounds

50/35 Calories

30 DB snatch

400m run

20 DB OH lunges

20 V-ups

Rest 90 b/t rounds

Cash out

50 Down ups

(Cap 38)

 

Session 6 (Stratford – Saturday)

 

AMRAP 8

250/200m ski

50 DU

15 Double DB push press

Rest 3

AMRAP 8

20 Jump lunges

12/10 Cal C2 bike

10 Plyo press ups

Rest 3

AMRAP 8

15/12 Cal echo

200m run

Rest 3

AMRAP 8

250/200m row

3 Wall Walks

 

Session 7 (Stratford – Sunday /Wimbledon Saturday)

 

For time;

100 box jump overs

40 synchro sit ups

100/80 Cal

100 KB swings

40 synchro air squats

100/80 Cal

100 KB OH lunges

40 synchro press ups

1km run (together)

100 DB snatch

40 synchro single arm DB thrusters

(cap 40)