ORWELL CONDITIONING PROGRAMME 11-10-2021

Monday 11th October

Intervals – 3:00 on 1:00 off x 6 

10 Alt DB Hang Power Clean and Press 

18/15 Cal Machine 

10 Alt DB Hang Power Clean and Press 

Max Cal Machine 

* Every round the DB movement switches, Rnd 1 – Alt Hang Power Clean and Press, Rnd 2 – Alt Hang Snatch 

 

Tuesday 12th October

AMRAP 15:00*

8-10-12-14…

KB Goblet Squat

Sit Up

*After each full round 30 DU

Rest 2:00

5 Rounds for time 

20 Slam Balls 

200m Run 

 

Wednesday 13th October

5 Rounds for time

20 Burpees over DB

21 Alt DB Snatch

12 DBL DB Thrusters

FINISHER – FOR TIME

21-15-9-15-21

Russian Twists

Hollow Body Flutter Kicks

 

Thursday 14th October

AMRAP x 8 MINUTES

500/400m Row/Ski/Bike

20 V-Ups

-Rest 2:00-

AMRAP x 8 MINUTES

500/400m Row/Ski/Bike 

20 DB Alt. Goblet Lunges* 

-Rest 2:00-

AMRAP x 8 MINUTES

500/400m Row/Ski/Bike

12 DB Renegade Rows (no push up)

Rest 2:00

AMRAP x 4 MINUTES

Max Distance Machine

 

Friday 15th October

FOR TIME – 25:00 Cap

3 Rounds of;

15 Single DB Push Press (across chest)

12 Russian KB Swings

10 Box Step Ups

 

Straight into 2 Rounds of;

10/10 Single DB Push Press

15 Russian KB Swings

10 Box Jumps

 

Straight into 1 Round of;

30 Double DB Push Press

50 American KB Swings

40 Burpee Box Overs

 

Saturday 16th October

FOR TIME

1 Mile Run

Immediately Into…

50 Strict Pull-Ups

75 Hand Release Push-Ups

100 Plate Step-Ups 

Immediately Into… 1 Mile Run

*Partition Pull-Ups and Push-Ups and Step-Ups in any way or order to complete the work. Runs must be completed at start and finish. Hold the plate any way above the waist.

 

Sunday 17th October

5 Sets on a 5:00 Clock

40/32 Cal Bike / Row or Ski

20 Burpees

Max DB Power Cleans in remaining time

-Rest 1:00 b/t sets-

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