ORWELL FITNESS CONDITIONING PROGRAMME 07-12-2020

Monday 7th December

AMRAP 6:00

6 DB Hang Power Clean

8 DB Reverse Lunges

10 Up Downs Over DB

-Rest 2:00-

AMRAP 6:00

6 DB Power Clean

8 DB Forward Lunges

8 Burpees Over DB

Rest 2:00

AMRAP 6:00

6 DB Squat Clean

8 DB Forward Lunges

8 DB Down Ups

 

Tuesday 8th December

Every 3:00 x 8 Sets

15 KB/DB Front Squats

15-20 Ab Mat Sit Ups

Max Cal Machine in remaining time

 

Wednesday 9th December

5 Rounds For Time

35/28 Cal Bike / Row / Ski

25 Box Jumps/Step Ups

20 DB Push Press

 

Thursday 10th December

Every 4:00 x 6 Sets 

20 Slam Balls 

50 DU/100 Single Skips 

20 Slam Ball Russian Twists

15 Burpees 

 

Friday 11th December

5 Sets for Max Reps

1:00 DB Alt Snatches  

Rest :15

1:00 DB Goblet Lunges

Rest :15

1:00 DB Renegade Rows

Rest :15

1:00 DB Up Downs

Rest :15

 

Saturday 12th December

AMRAP 25:00

25/20 Cal Machine

50 DU/100 Single Skips

20 AKB Swings

400m Run

 

Sunday 13th December

Partner Workout

200 Wall Balls

200 Weighted Sit Ups

200 Alt DB Hang Snatch

*P1 Works while partner 2 rests*

Finisher – 3 Sets for Max Reps

1:00 Bicep Curls or Chin Ups

1:00 Push Ups

1:00 Slow Deadbugs

 

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