ORWELL FITNESS CONDITIONING PROGRAMME 09-08-2021

Monday 9th August

5 Sets – Each for time

20 Box Jumps

5 DB Strict Press

12 DB Push Press

-Rest 1:00 Between sets-

Finisher – 3 Sets

20 Arm Haulers

20 Weighted Hollow Flutter Kicks

20 Heel Taps

 

Tuesday 10th August

35:00 AMRAP In a Pair

5/6km Erg

Into AMRAP for the remainder of time

20 Burpees

40 Alt DB Snatch

20 Synchro Sit Ups

 

Wednesday 11th August

5 Rounds for time (30:00 Cap)

400m Run

30 Wall Balls

15-20 HR Press Ups

 

Thursday 12th August

5 Rounds

1:00 Max Cal Machine

1:00 Max DB Renegade Rows

1:00 Max Tuck Ups

1:00 Max Russian KB Swing

1:00 Rest

 

Friday 13th August

AMRAP 20:00

25 Double Unders

15 Slam Balls

25 Double Unders

20/15 Cal Machine

Finisher : 3 Sets

:30 Glute Bridge Hold

:30 Plank Hold

:30 Side Plank (R)

:30 Side Plank (L)

 

Saturday 14th August

Every 5:00 x 5 Rounds

Run 200m

14 Alt DB Thrusters

15 Ring Rows 

1:00 Plank 

 

Sunday 15th August

In a pair

20 Rounds (10 Each)

12 Alt DB Snatch

10 Push Ups

P1 complete their round while P2 completes max distance on the machine

Every time you both complete a full round complete 10 Synchro up downs