CrossFit Orwell Affiliate Programme 10/12/2018

 

Monday 10th December 2018


CrossFit

WOD
15 Min amrap 
15 Power Clusters  (55kg/35kg)
12 T2B
9 Down ups
20 Cal Ski/Row/Bike
3 mins rest
Repeat 

Orwell Conditioning 6:30pm 

26 minute AMRAP
Ski or row 500m
16 alt DB hang clean and press 20/12.5kg
32 Burpees
64 Double unders

Tuesday 11th December 2018

CrossFit

Strength
Deadlift
6 x 3 85%-90%

WOD
4 rounds
15 burpee Slam balls 9/5kg
15 Dumbbell Thrusters 20/12.5kg

Orwell Conditioning 6:00am

In a Pair
Row 2500m
Ski 2000m
Assault Bike 100 calories

Wednesday 12th December 2018 

CrossFit 

Strength
Front Squats
2 x 3 85%
2 x 2 90%
2 x 1 95%

WOD
10 minute AMRAP
100 wall balls 9kg/6kg
Remaining time Max calorie
Bike/Ski/Row

Orwell Weightlifting 7.30pm

Clean and Jerk
5 x 2+2 at 75-80%

Push Press
Up to a heavy triple (not maximum) 

Thursday 13th December 

CrossFit Strength/gymnastics

Headstand/handstand progressions
4 x 8 HSPU/inverted box push up

WOD
In a Pair
60-40-30-20
American Kettlebell swings 24kg/16kg
Burpees

All work shared however you like, 1 person always working on the bike or ski erg aiming for max calories by the end of the workout


Orwell Conditioning 6:00am

40 EMOM
1st min 10-15 Cal Bike
2nd min 10-15 Cal Ski
3rd min 10-15 Cal Row
4th min Rest

Friday 14th December 2018 

CrossFit 

Strength/Gymnastics
Strict Pull ups 5 x 5- 8

WOD
3 rounds for time
12 Power cleans 55/35
8 Front squats 55/35

Core:
Tabata Hollow Hold

Orwell Conditioning 12:30pm

24 Min EMOM
Min 1 – 16 Alt Dumbbell Snatch (20/12.5kg)
Min 2 – 16 Dumbbell lunges (20/12.5kg)
Min 3 – 30-50 Double Under/ 60-100 Singles
Min 4- REST

Saturday 15th December 2018 

CrossFit 

Strength 
8 Bench Press 
paired with
8 Bent over rows
5 sets (Rest 90 seconds between sets) 

WOD
18 minute AMRAP
60 DU/120 singles
50 Cal row
40 wall balls
30 T2B

Orwell Weightlifting

Back Squat
3 x 5 at 75-80%
2 x 3 at 80-85%

Snatch
6 x 3 at 70-80%

Sunday 16th December 2018 

CrossFit

Strength  
DB single arm overhead walking lunge
4 x 15
15 steps right arm
15 steps left arm

WOD

Every 4 minutes for 5 rounds complete

20 KB Swings 24kg/16kg
15 Goblet squats 24kg/16kg
10 Burpee Box Jumps 20″/24″

Orwell Conditioning 8:30am 
3 minutes per station

Station 1: 2 minutes Wall balls + 1 minute burpees
1 minute rest
Station 2: 2 minutes Air squats + 1 minute Down ups
1 minute rest
Station 3: 3 minutes Max assault bike
1 minute rest
Station 4: 3 mins max plank walks (every time you break 5 slam balls)