ORWELL FITNESS CONDITIONING PROGRAM 19-04-2021

Monday 19th April

In a 4:00 window complete the following

30 Wall Balls

50 Double Unders / 100 Skips

20 Burpees

Then…

In a 6:00 window complete the following

40 Wall Balls

75 Double Unders / 150 Skips

25 Burpees

Then…

In an 8:00 window complete the following

50 Wall Balls

100 Double Unders / 200 Skips

30 Burpees

And when the clock strikes 18:00 – 400m Run Finisher

Tuesday 20th April

30-20-10

Cal Machine

Ab Mat Sit Up

Push Ups

Rest 2:00

10-20-30

Cal Machine

Ab Mat Sit Ups

Push Ups

30:00 Overall Cap

 

Wednesday 21st April

Benchmark Workout “Ava”

AMRAP 20:53

400m Run

21 Double DB Ground to Overhead

 

Thursday 22nd April

EMOM 24:00

Min 1: Goblet Reverse Lunges

Min 2: KB Swings

Min 3: Box Jumps or Step Ups

Min 4: Hollow Hold

 

Friday 23rd April

AMRAP 12:00

5 DB Deadlifts

5 Hang Power Cleans

5 Front Squats

5 Up Down Over DB

* All 3 DB movements to be completed unbroken, if you break, 10 Burpees.

Rest 2:00

AMRAP 12:00

Run 200m

6 Devil’s Press

 

Saturday 24th April

Partner Workout

AMRAP 12:00

12 RKB Swing

8 DB Strict Press

*P1 will complete max calories on the machine

*P2 will complete 2 rounds of the movements and then switch

Rest 1:00

AMRAP 12:00

8 Up Downs Over DB

8 DB Push Press

*P1 will complete max calories on the machine

*P2 will complete 2 rounds of the movements and then switch

 

Sunday 25th April

For Time

120/100 Calories

100 Slam Balls

80 Box Jumps

60 HR Push Ups

30:00 Cap

*Completed however you wish*

 

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