ORWELL FITNESS CONDITIONING PROGRAMME 02-08-2021

Monday 2nd August

3 Rounds

21 DB Thrusters

21 Box Jumps

Distance on machine

(R1 1500m Machine

R2 1000m Machine

R3 500m Machine)

 

Tuesday 3rd August

E2MOM x6

14/12 cal Erg

8 Renagade rows

Rest 2:00

E2MOM x6

15-20 Burpees

15-20 zombie sit ups

Core finisher

(3 rounds)

30:30 Turkish get ups (R) Turkish get ups (L)

Superman hold

 

Wednesday 4th August

3 ROUNDS

25/20 Cal Machine

25 Burpee to Plate

25 DB Snatch

25 Burpee to Plate

25/20 Cal Machine

 

Thursday 5th August

EMOM 32

MIN 1 – 150m-200m Run

MIN 2 – 3-5 Wall Walks

MIN 3 – 10 Plate GTOH + Remaining time OH Hold

MIN 4 – Rest

 

Friday 6th August

3:00 AMRAP

Max Burpees

Rest 2:00

3:00 AMRAP

Max Cal Machine

Rest 2:00

AMRAP 3:00

ALT DB Hang Squat Clean

Rest 2:00

3:00 AMRAP

Max Cal Machine

Rest 2:00

3:00 AMRAP

Max Burpees

 

Saturday 7th August

Partner Workout

3 Rounds for time

400m Run

50 DB Power Cleans

200 Double Unders

Immediately into

IGYG 100m Run – 200m Run – 400m Run 

 

Sunday 8th August

AMRAP 22

12 Gymnastic Ring Supine Ring Row

30 Sec DBL KB Suitcase Hold

12 ALT Goblet Lunge

30 Sec DBL KB Suitcase Hold

12 HR Push Ups

60 Sec Max Double unders