ORWELL FITNESS CONDITIONING PROGRAMME 06-12-2021

Monday 6th December

For Time

1k Row or Ski

2 mins rest into……

15-12-9

DB Devils Press

DB Suitcase Lunge

HR Push Ups

60 Sec Rest

REPEAT

Tuesday 7th December

2 Mins on 1 min active recovery x 6

20 Wall Balls

Max Cal machine

*Active recovery means a slow pace on the machine

 

Core: 3 SETS

30 Flutter Kicks

30 Russian twists

 

Wednesday 8th December

5 Rounds for time

500/400m Row or Ski

9 DBL DB Power Cleans

18 V Ups

27 Box Jumps

 

Thursday 9th December

700/600m Row

50 Sit ups

5 Rope Climbs

600m/500m Row

40 Sit Ups

4 Rope Climbs

500/400m Row

30 Sit Ups

3 Rope Climbs

400/300m Row

20 Sit Ups

2 Rope Climbs

300/200m Row

10 Sit Ups

1 Rope Climb 

 

FINISHER

30-20-25

Single DB Bicep Curl

1:00 Push Up Plank Hold

 

Friday 10th December

Mikko Triangle

EMOM 40

MIN 1 10-18 Cal Bike

MIN 2 10-18 Cal Rower

MIN 3 10-18 Cal Ski

MIN 4 REST

*Choose calories that allow you to get done in 45 seconds maximum

 

Saturday 11th December

EMOM 40

MIN 1 – 100-200m Run

MIN 2 – 5 D Ball Over Shoulder

MIN 3 – 10 Burpees

MIN 4 – 30 Double Unders/60 Singles

 

Sunday 12th December

PARTNER WORKOUT

 

AMRAP x 9 MINUTES*

8 DBL DB Hang Snatch

20 Air Squats

-Rest 1:30-

AMRAP x 8 MINUTES 

6 DBL DB Hang Snatch  

15 Air Squats

-Rest 1:30-

AMRAP x 6 MINUTES 

4 DBL DB Hang Snatch  

10 Air Squats

*Partner 1 Works on the AMRAP while P2 completes 12 Burpees to Target (reps reduce each AMRAP to 10 then 8). Partners may only switch after the Burpees are completed. Partners keep one score for the workout. **Target is 6 Inches above standing reach