ORWELL FITNESS CONDITIONING PROGRAMME 07-09-2020

Monday 7th September

EMOM 24

1st & 2nd MIN- 25/35 Cal Machine

3rd MIN – 15-20 Wall Balls

4th MIN – 12 DBL DB Power Clean

 

Tuesday 8th September

2 Mins on 1 Min Off x 8

15 AKBS

15 Ab Mat Sit Ups

Max Burpees

 

Wednesday 9th September

30-20-10

DB Push Press

Slam Balls

*After each round Run 400m

 

Thursday 10th September

FOR TIME
10-9-8-7-6-5-4-3-2-1

DBL DB Hang Squat Clean

HR Push Ups

Skips (100,90,80,70,60,50,40,30,20,10)

Friday 11th September

EMOM 15

12/15 Cal Machine

2 Mins rest

EMOM 8

8 Slam Balls + 8 Air Squats

Saturday 12th September

Every 5:00 x 5 Rounds

10 Renegade Row + Push Up

20 Weighted Lunges

50 Double Unders /100 Single Unders

20/15 Cal Machine

Sunday 13th September

Chipper (25:00 Cap)

5 Rounds

400m Run

30 Wall Balls

30 Box Jumps