Orwell Affiliate Programme 18-05-2020

Monday 18th May

WARM-UP
4 ROUNDS (6 MINUTE CAP)

5 Up-Downs
6/6 DB Front Squat
10 Tuck-ups
30 Single Unders

STRENGTH

ON A 15:00 RUNNING CLOCK… Front Squat
2×5
1×4
1×3
1×2

-1:30 Rest b/t Sets-

WORKOUT

EVERY 2:00 FOR 5 SETS

10 Front Squats 50kg/30kg

Max Double Unders in remainder of time.

Tuesday 19th May

WARM-UP
AMRAP x 5 MINUTES

100m Run

10 Sit-ups

5/5 Single Arm DB Deadlift

5/5 Single Arm DB Strict Press

STRENGTH

5×3
Hang Power Snatch*

*Keep loads light to moderate and focus on perfect mechanics.

WORKOUT

FOR TIME 3-6-8-10-12-10-8-6

Toes to Bar
Alt. DB Power Snatch 22.5kg/15kg

*10/8 Cal Bike after each full Set.

Wednesday 20th May

WARM-UP
1 ROUND
10 Wall Ball or Single DB Front Squat 10 Empty BB or DB Sumo DL
10 Empty Barbell or DB Strict Press

1 ROUND
8 Wall Ball or Single DB Thrusters

8 High Pulls or DB Upright Rows

8 Box Jump w/ Step-down or Up-Downs

8 Tempo Push Press (21X1)

1 ROUND
6 Wall Balls or DB Thrusters

6 Sumo Deadlift High Pull

6 Fast Box Jumps or Burpees 6 Push Press

POST WORKOUT STRENGTH

2-3 SETS
6/6 DB Goblet Step-up 22.5kg/15kg

10/10 SA DB Bent Over Row

-Rest 1:00 b/t Sets-

*Perform Strength After the Workout! BENCHMARK WORKOUT

“FIGHT GONE BAD”

3 ROUNDS FOR MAX REPS

1:00 – Wall Ball (20/14)|(14/10)

1:00 – Sumo Deadlift High Pull (75/55)|(45/35)

1:00 – Box Jump (20)

1:00 – Push Press

1:00 – Row for Cals

-1:00 Rest b/t Rounds-

Thursday 21st May

WARM-UP
AMRAP x 6 MINUTES 100m Run
25ft Butt Kicks
25ft Toe Touches
25ft Side Shuffle
25ft Karaoke
15 Banded Face Pulls or DB Bent Over Rows
15 Banded Strict Press or Single DB Strict Press

STRENGTH

EMOM x 12 MINUTES

MIN 1 – :45 Alt. Hammer Curls

MIN 2 – :45 DB Floor Press

MIN 3 – :45 Hollow Body Flutter Kicks

WORKOUT

4 ROUNDS FOR TIME

400m Run
20 Burpees
10 Pull-ups

Friday 22nd May

WARM-UP
AMRAP x 7 MINUTES

6 Bootstrappers

8 Tempo Air Squats (21X1)

10 PVC Good Mornings

20 Plate Jumps or Jumps Over DB

10 Reverse Lunges

STRENGTH

ON A 15:00 RUNNING CLOCK… Back Squat
2×5
1×4
1×3
1×2

-1:30 Rest b/t Sets-

WORKOUT

EMOM x 10 MINUTES
12 Russian KBS 32kg/20kg

12 Air Squats

Saturday 23rd May

WARM-UP
EMOM x 6 MINUTES
MIN 1 – :45 DB Curl to Arnold Press

MIN 2 – :45 Bike or Cardio Choice

MIN 3 – :45 Renegade Row

STRENGTH

3-3-3-3-3 Push Press

-Rest as Needed b/t Sets- 

PARTNER WORKOUT

IN TEAMS OF 2…
FOR TIME
75/50 Cal Bike

60 Push Press 50kg/30kg

400m Med Ball Run 

60 Push Press

75/50 Cal Bike

*Partner one works while Partner two rests. Partners run together while swapping the MB.

Sunday 24th May 

WARM-UP

AMRAP x 5 MINUTES

20 Jumping Jacks

20 Mountain Climbers

10 Scap Push-ups

10 Barbell RDL

STRENGTH

5-5-3-3-2-2 Sumo Deadlift

-1:30 Rest b/t Sets- 

WORKOUT

TABATA
8 SETS, :20 WORK/ :10 REST

TABATA 1 – Plate Ground 2 OH 20kg/15kg

TABATA 2 – Push-ups

TABATA 3 – Up-Downs

-1:00 Rest b/t Tabatas-

Orwell Weightlifting Programme

Session 4

SNATCH

40%/3          50%/3      60%/3

(75%/3)3        

CLEAN

50%/2          60%/2     70%/2

(75%/2)3

BACK SQUAT

60%/3         70%/3           80%/3        

(87.5%/3)3 

JUMPING ALTERNATING LUNGES

4 x 10+10

ACCESSORIES

Strict Press 4 x 10

Pull-up        4 x 5-8

Session 5

SNATCH PULL + POWER SNATCH

40%/2+2            50%/2+2          60%/2+2

70%/2+2            (75%/2+2)3      

POWER CLEAN + JERK

50%/2+2         60%/2+2       70%/2+2

(75%/2+2)4

FRONT SQUAT

60%/3         70%/3           80%/3       

(85%/3)4 

CORE CIRCUIT

1:15min Hollow Hold

1min Mountain Climbers

1:15min plank

1min Shoulder Taps

4 Rounds

(Flow through each without rest)

SESSION 6

CLEAN AND JERK

50%/2+2           60%/2+2                  70%/2+2

(80%/2+2 )3  

SNATCH

50%/3                 60%/3                     70%/3

80%/2                 (82/5%/2)3       

 

BACK SQUAT

60%/2                 70%/2                      80%/2       

85%/1                 90%/1                      Drop Sets (75%/3)4

SNATCH PULL

50%/3                 60%/3                     70%/3

80%/3             (85%/3)3

COUNNTER MOVEMENT JUMP

5 x 5

CIRCUIT

25 Banded-pull apart

25 sit-ups

25 strict press

30 seconds

3 Rounds

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