ORWELL CONDITIONING PROGRAMME 14-09-2020

Monday 14th September

00:00-6:00

3 Rounds

12/15 Cal Machine

60 Double Unders

10 Goblet Squats

 

7:00-11:00

4 Rounds

5/5 FR KB Squats

15 Burpees

 

12:00-20:00

8 Mins Max Cal Machine

 

Tuesday 15th September

EMOM 28

MIN 1- 20 RKB Swings

MIN 2 – 16 Alt DB Push Press

MIN 3 – Run 200m

MIN 4 – Rest

 

Wednesday 16th September

AMRAP 16

14 KB SDHP

16 Reverse Lunges

18 Down Ups

 

FINISHER: TABATA (10 Rounds)

MOV 1- Hollow Hold

MOV 2 – Russian Twist

 

Thursday 17th September

I Go You Go AMRAP 20

P1 Moderate pace on your own machine

P2 7 Slam Balls + 9 HR Push Ups + 12 DB Push Press 

 

Friday 18th September

4 Rounds

25/30 Cal Machine

12 DB Power Cleans

12 DB Front Squats

 

Saturday 19th September

EMOM 25

MIN 1+ 2 – 400m Run

MIN 3 – 16-20 ALT DB Snatch

MIN 4 – 40 Double Unders/ 80 Single Skips

MIN 5 – 10 Box Jumps 

 

Sunday 20th September

3 ROUNDS

800m Run

50 Goblet Lunges