ORWELL FITNESS CONDITIONING PROGRAMME 02-12-2020

Wednesday 2nd December 

AMRAP 21 

18 Slam Balls 

15-18 Cal Machine 

12 DB Push Press

12 Burpees 

FINISHER 

TABATA Weighted Flutter Kicks 

 

Thursday 3rd December 

EMOM 24

MIN 1 – 15 – 20 Wall Balls 

MIN 2 – 50 Double Unders/ Singe Unders 

MIN 3 – 15 Ab Mat Sit Ups 

 

Friday 4th December 

21-15-9 

Alt DB Snatch 

Up Downs

Rest 1:00

21-15-9

Alt DB Hang Clean

Burpees 

Rest 1:00 

15-12-9 

Single DB Alt Devils Press 

Goblet Squat 

Saturday 5th December 

PARTNER WORKOUT

IN TEAMS OF 2…

300/240 Cal Row*

*P1 rows while P2 completes 2 Rounds of 7 Burpees and 14 Sit-Ups. Once P2 finishes 2 rounds, the partners switch.

 

Sunday 6th December 

20:00 Time Cap

Buy In – 800m Run 

Into 5 Rounds

20 Box Step Ups 

20 Kb Swings

15-20 Push Ups  

Buy Out – 800m Run 

Finisher 

5:00 AMRAP 

10 V-Ups 

10 KB Heel Taps