ORWELL CONDITIONING PROGRAMME 15-11-2021

Monday 15th November

AMRAP 25:00 

40/32 Cal Machine

16 Alt DBL DB Lunges

10 DBL DB Power Man Maker

Core Finisher

5 SETS  

:30 On :30 Off – Weighted Deadbugs

 

Tuesday 16th November

For Time 

10-20-30-40-50

Russian KB Swings

Double Unders*

400m Run after each full set

 

Wednesday 17th November

00:00-4:00

Tabata Machine

4:00-6:00

Rest

6:00-18:00

5 ROUNDS

19 Wall Balls 

19 Cal Machine

18:00-20:00

Rest

20:00-24:00

Tabata Machine

 

Thursday 18th November

EMOM 12:00

MIN 1- MAX Ring Rows

MIN 2 – 10/8 Cal Machine

Rest 3:00 Mins

EMOM 12:00

MIN 1 – MAX Up Downs

MIN 2 – 12/10 Cal Machine

EMOM 6:00 

10 Plate GTOH followed by plank hold for remainder of minute 

 

Friday 19th November

FOR TIME*

50 Box Jump Overs

100 Sit-Ups**

25 Box Jump Overs

50 Sit-Ups

*Every 1:30 Beginning @ 0:00, perform 10 Slam Balls

**SB Weighted Optional

 

Saturday 20th November

EMOM 40:00

Min 1 – Bike 10-18 Cal

Min 2 – Row 10-18 Cal

Min 3 – Ski 10-18 Cal

Min 4 – Rest

 

Sunday 21st November

10 ROUNDS FOR TIME

8 DBL DB Push Press

10 Ab Mat Sit Ups

200m Run