9th-15th May

Session 1 (Stratford / Wimbledon – Monday)

 

AMRAP 4 x4

8 Devil press

20 Wall balls

Max Cals in remaining time (different machine each round)

Rest 2 b/t rounds

@29

For time

800m run

30 Med ball squat cleans

400m run

20 Med ball squat cleans

200m run

10 Med ball squat cleans

 

Session 2 (Stratford– Tuesday)

 

AMRAP 8

10 box jump overs

10 Double DB push press

10 Double DB deadlift

Rest 3

AMRAP 6

800m Run

Max Wall balls

Rest 2

AMRAP 8

10 Burpee box jump overs

15 Push ups

20 Sit ups

Rest 3

AMRAP 6

800m run

Max Wall balls

 

Session 3 (Stratford/ Wimbledon – Wednesday)

 

38 minute running clock;

4 rounds

50/40 Cal

30 DB snatch

20/16 Cal

80 DU

Rest 3

Into

AMRAP

30 DB goblet squats

40 Hollow rocks

200m run

 

Session 4 (Stratford – Thursday)

 

3 minute Max Cals echo

Rest 2

AMRAP 4

10 KB swings

40 DU

3 minute Max distance row

Rest 2

AMRAP 4

10 KB OH lunges

6 Down ups

3 minute Max Cals C2 bike

Rest 2

AMRAP 4

10 KB deadlift

15 V-ups

3 minute Max distance ski

Rest 2

AMRAP 4

10 KB front squat

2 TGU

 

Session 5 (Stratford – Friday)

 

3 rounds

12 Burpee box jump overs

80 DU

(cap 7)

@10

3 rounds

15 box jump overs

20 KB swings

(cap 6)

@ 18

For time

800m run

150 DU

20 Burpee box jump overs

30 KB SDHP

100/80 Cals

100 DU

30 KB goblet squats

 

Session 6 (Stratford – Saturday/Wimbledon – Friday)

 

AMRAP 10

200m run

10 pull ups

Rest 5

AMRAP 10

200m run

20 push ups

Rest 5

AMRAP 10

200m run

30 Air squats

***wear a weight vest if you have one***

 

Session 7 (Stratford – Sunday /Wimbledon Saturday)

 

Teams of 3

(1 working on Cals, 1 working on movements & 1 resting)

AMRAP 40

Max Cals on one machine

30 Man Maker box step ups

400m run

60 Double DB deadlift

200 DU

400m run

90 DB snatch

100 Sit ups

120 Double DB front racked lunges

100 V-ups

150 Box jump overs

(Once complete all on Cals one working two resting)