ORWELL CONDITIONING 20-12-2021

Monday 20th December

50-40-30-20-10

Cal Machine

Double Unders

Ab Mat Sit Ups

*400m Run after each round

 

Tuesday 21st December

3 x 9:00 AMRAP

2:00 Rest between AMRAPS

20 Alt DB Hang Clean and Press

20 Up Down Box Overs

15 HR Push Ups

 

Wednesday 22nd December

9-15-21-27-21-15-9

Cal Machine

Heavy Wall Ball

 

Finisher – 2 Sets

1:00 Plank

1:00 Wall Sit

1:00 Glute Bridge Hold

 

Thursday 23rd December

EMOM 25:00

Min 1: 12/15 Cal Machine

Min 2: 6-10 DB Renegade Row

Min 3: 12/15 Cal Machine

Min 4: 15 Slam Balls

Min 5: Hollow Hold

 

Friday 24th December

PARTNER WORKOUT

FOR TIME

150 Pull-Ups

100 DB Box Step Overs

50 DB Devil’s Press

*Partner 1 works on the reps, while Partner 2 accumulates Calories. Split work and partition the reps as needed.