5th-11th Sept

Session 1 (Stratford / Wimbledon – Monday)

 

40 minute running clock;

3 rounds

30/24 Cal

30 Wall balls

15/12 Cal or 200m run

9 Devil press

Rest 4

7,14,21,28……

DB snatch

Box jump overs

Sit ups

200m run b/t each rung

 

Session 2 (Stratford– Tuesday)

 

21-15-9

Double DB push press

Double DB front racked lunges

Double DB Deadlift

400m run b/t each rung

(cap 17)

@22

AMRAP 18

4,8,12,16,20……

Cals

Down ups

Pistol squats

Press ups

 

Session 3 (Stratford/ Wimbledon – Wednesday)

 

“One arm bandit”

3 Rounds for Time

10 Dumbbell Snatches, Left

10 Dumbbell Overhead Lunges, Left

10 Dumbbell Snatches, Right

10 Dumbbell Overhead Lunges, Right

10 Dumbbell Power Cleans, Left

10 Dumbbell Front Squats, Left

10 Dumbbell Power Cleans, Right

10 Dumbbell Front Squats, Right

(cap 14)

@17

20 Minute max cals

E2MOM

5 Burpee to target

5 Ring dips

 

Session 4 (Stratford – Thursday)

 

AMRAP 12

20 KB squat cleans

10 Down ups

60 DU

Rest 4

AMRAP 12

30/24 Cal

20 KB OH lunges (10 each arm)

30 Hollow rocks

Rest 4

AMRAP 12

400m run

25 Wall balls

15 Press ups

 

Session 5 (Stratford – Friday)

 

Buy in

50 Double DB box step overs

3 rounds

1km run

30 KB swings

30/24 Cal

30 KB goblet squats

Cash out

30 Burpee box jump overs

(cap 40)

 

Session 6 (Stratford – Saturday/Wimbledon – Friday)

 

AMRAP 15

10/8 Cal

4 Double DB thrusters

10/8 Cal

8 Double DB thrusters

10/8 Cal

12 Double DB thrusters

Continue Adding 4 reps each round

Rest 4

AMRAP 18

200m run

1 Round of DB DT

200m run

25 Wall balls

 

Session 7 (Stratford – Sunday /Wimbledon Saturday)

 

Partner WOD

Buy in

800m run together

10 rounds IGYG

10/8 Cal

12 DB hang snatch

6 burpee to target

Into

5 Rounds (Synchro)

30 KB swings

20 Air squats

10 Single arm devil press

Cash out

800m run together

(cap 40)