ORWELL FITNESS CONDITIONING PROGRAMME 03-05-2021

Monday 3rd May

Partner Workout

AMRAP 25:00

Partner 1 – Run 200m

Partner 2 – Ascending Ladder 2-4-6-8-10 etc

DB Power Cleans

Burpees

V-Ups

Switch when the runner comes back and pick up where they were

 

Tuesday 4th May

Tabata Cal Machine (8 sets :20 on :10 off)

*Consistency over the 8 sets*

Rest 1:00

AMRAP 4:00

20 DU

10 Goblet Squat  

Rest 1:00

AMRAP 4:00

10 DB Push Press

10 Goblet Lunges

Rest 1:00

AMRAP 4:00

10 DB Thrusters

10 Up Downs

Rest 1:00

Tabata Cal Machine (try and match or beat first time)

 

Wednesday 5th May

Open Workout 21.2

For time (20:00 Cap)

10 DB Snatches

15 Burpee Box Jump Overs

20 DB Snatches

15 Burpee Box Jump Overs

30 DB Snatches

15 Burpees Box Jump Overs

40 DB Snatches

15 Burpee Box Jump Overs

50 DB Snatch

15 Burpee Box Jump Overs

 

Thursday 6th May

Every 6:00 x 5 Rounds

Row/Ski 1000m/800m Bike 2400/2200m

15 American KB Swings

20 KB Hollow Body Flutter Kicks

 

Friday 7th May

AMRAP 16:00 2-4-6-8-10 etc

Double DB Thruster

HR Push Up

Ab Mat Sit Up

Rest 2:00

Run 800m 

 

Saturday 8th May

Partner Workout

Row/Ski/Bike 5000m

P1 will complete 500m while P2 completes 15 Slam Balls + 12 Slam Ball Lunges + Plank until they’re done then switch

 

Sunday 9th May

AMRAP 30:00

40/30 Cal Bike/Row/Ski

40 Burpees

100 DU / 200 Skips

600m Run

40 Up Downs

200 Single Skips