CrossFit Orwell Affiliate Programme 21-01-2019


Monday 21st January 2019 

CrossFit 

10 minute AMRAP
24-21-15-9
Ski/Bike erg calories
10 single arm DB thrusters each arm between each round

4 minutes rest

10 minute AMRAP
20 Cal Row
5 pull ups
10 push ups
15 Air squats

Orwell Conditioning 6:30pm

10 Min Max Cal Bike
EMOM 5-10 Press Ups
2 mins Rest
10 Min Max Cal Row
EMOM 5 Heavy Wall Balls
2 Mins Rest
10 Min Max Cal Ski
EMOM 5 Down Ups

Tuesday 22nd January 2019 

CrossFit 

Strength
Deadlifts
5 x 10

WOD
16 minute AMRAP
14 down ups
12 STOH 45kg/30kg
20 Calorie bike/ski/row

Orwell Conditioning 6:00am 

4 Mins on 2 Mins off x 5
Row or Ski 300m/250m
15 Dumbbell Hang Clusters (17.5’s/12.5’s)
15 Ab Mat Sit Up
Max Down Ups

Wednesday 23rd January 2019 

CrossFit

Strength
Bench Press 10-8-6-4-2
Between each 10 DB Bicep Curls

WOD
In pairs relay – in a 2 minute window (complete 5 rounds each)
15 wall balls 9kg/6kg
15 Slam Balls
Max calories Ski or Bike

Orwell Weightlifting 7:30pm 

Primer – Clean Pull Under – 3 x 5 @ 40%

Clean + Front Squat + Split Jerk
5 x 1 at 80-85%

Clean Deadlift – 3 x 5 at 115%

Thursday 24th January 2019 

CrossFit 

Strength
5 Clusters every 2 minutes (5 sets)

WOD
EMOM 15
1st min Bike 10-15 Cal
2nd min Rower 12-18 Cal
3rd min 12 pull ups/C2B PU

Orwell Conditioning 6:00am 

Mikko Triangle
Min 1 – 10/15 Cal Bike
Min 2 – 10/15 Cal Ski
Min 3 – 10/15 Cal Row
Min 4 – Rest
X 10 Rounds

Friday 25th January 2019 

Strength
Push Press 10-8-6-4-2

WOD
5 rounds
15 Russian KB Swings 24kg/16kg
15 Push ups
15 Wall balls 9kg/6kg
15 Burpees

Orwell Conditioning 12:30pm 

In a 5 Min Window Complete
40 DU / 80 SU
20 Russian KB Swings (24/16kg)
20 Wall Balls
40 DU / 80 SU
X 4 Rounds

Saturday 26th November 2019 

CrossFit 

Strength
Front Squat 10-8-6-4-2

WOD
14 minute AMRAP
400m run
16 T2B

Orwell Weightlifting 09:30am 

Primer – Hip Snatch + Snatch Balance
3 x 2 + 2 + 2 at 50%

BK Snatch – 4 x 3 at 70-75%

Snatch Deadlift 3 x 5 at 110%

Sunday 27th January 2019 

CrossFit 

Max effort pull ups
Paired with
Dumbbell Split squat 8 each leg
4 sets

WOD
3 rounds
21 KB swings (24/16kg)
15 Burpee Slam balls
9 Single Arm Kb Push Press each side (24/16kg)

Orwell Conditioning 08:30am 

In Pairs
2000m Row
80 Slam Balls
80 Box Jumps 20″/24″
80 Cal Ski/Bike
80 Burpees
80 HR Press Ups
80 Double Unders (160 Single Unders)