CrossFit Orwell Affiliate Programme 12/11/2018

Monday 12th November

CrossFit
Every 2:00 minutes for 6 rounds
3 Deadlifts
6 Power cleans
9 Push Press
(use a weight that allow you to be unbroken each set, we will determine this weight in the warm up)

Plank variations, Core Finisher

O.C (Orwell Conditioning) 6:30pm

Every 5 minutes for 4 rounds complete
20 Medball cleans 9/6kg
30 DU/60 Singles
500m Row/Ski

I go you go x 6 rounds each
5 Burpees
10 slam balls 9/6kg

 

Tuesday 13th November

O.C (Orwell Conditioning) 6:00am

21-15-9-15-21
Burpees
KB swings 24/16kg
Goblet squats 24/16kg

Rest 5 minutes

5 minutes max wall balls
(every time you break 20DU/40 single skips)

CrossFit

Strength Circuit
4 sets (60 seconds between rounds)
10 Romanian deadlifts 55-60% of DL
10 Single arm dumbbell rows (10 each side)
10 Barbell bicep curls

WOD
Choose your weapon Bike/Ski/Row
30 seconds work 30 seconds rest x 10

Tabata (total 8 minutes)
1. Wall balls 9/6kg
2. Hollow hold + Arch hold

Wednesday  14th November

Strength
4 sets 60 seconds between rounds
10 Bench Press 60% of 1RM
10 Dumbbell lateral raises
10 Banded push downs

CrossFit – Intervals
in a pair
Row/Ski 5000m
(share the workload evenly)

Orwell Weightlifting 7:30pm 

20 EMOM
1st min 5 Power cleans
2nd min 5 Push jerks
(use a weight that is challenging but allows all reps to be touch and go)

Thursday 15th November 

CrossFit

Strength
Front Squat 4 x 5 (3 sec down eccentric, fast up)

WOD
30-20-10 Double Kb swings 24kg/16kg
60-40-20 Body weight lunges

O.C (Orwell Conditioning) 6:00am
40 EMOM
1st minute Assault bike 10/15 cals
2nd minute Ski erg 10/15 cals
3rd minute Down ups 10/15
4th minute Rest

Friday 16th November

CrossFit

Strength
Overhead Squats 4 x 8

WOD
EMOM 20
1st 8-12 DB clusters 22.5-15kg
2nd 10-15 burpees
3rd 10-15 box jumps 20″/24″
4th 8-10 T2B

O.C (Orwell Conditioning) 12:30pm
8 minute AMRAP
10/15 calorie Row
10/15 burpee over the rower
3 minutes rest
8 minute AMRAP
5 Pull ups
10 Push ups
15 Air Squats
3 minutes rest
Plank variations, Core Finisher

Saturday 17th November

CrossFit

Strength
Eccentric Strict Pull ups 4 x 5
paired with
Half kneeling dumbbell press with banded row 4 x 10

WOD
12-10-8-6-4-2
Hang squat clean 55kg/35kg
Between each round 50DU/100 singles

Orwell Weightlifting 09:30am
15 EMOM
3 below knee hang snatch 70%
Strength- 5 x 3 pause back squat 75% (pause for 3 seconds)

 

Sunday 18th November

CrossFit
Fight Gone Bad
3 rounds (running clock for 18 minutes, 1 minute each exercise)
Wall balls 9/6kg
Sumo deadlift high pull 35/25kg
Box jumps 20″
Push press 35kg/25kg
Row (calories) Handstand progressions