ORWELL FITNESS CONDITIONING PROGRAMME 10-01-2022

Monday 10th January

EMOM 40

MIN 1: 12-15 Cal Rower (:40-:45)

MIN 2: 10 DB Clusters Unbroken 

MIN 3: 9-11 Cal Echo Bike (:40-:45)

MIN 4: 30-50 Double Unders (:40)

*Aim to complete all rounds with the same intensity

*Try to pace so it takes you most of the window to complete cals on the machine

 

Tuesday 11th January

Part A

AMRAP 15

12 ALT DB Snatch *Heavy DB

18 Heel Over DB  

20/25 Cal Machine  

Part B

1 Min on 1 Min off x 5

5 D Ball Cleans + Max Cal Machine Remaining Time

*Sprint Style Workout

*Go hard and see how well you can recover during the rest period

 

Wednesday 12th January

5 ROUNDS

Rnd 1 400m Rnd 2 800m Rnd 3 400m Rnd 4 800m Rnd 5 400m

Run

15 Burpees

15 DB Push Press

60 Sec Hollow Hold

 

Thursday 13th January

Every 5:00 x 5 Rounds 

25 American KB Swings 

20 Goblet Lunges 

25/20 Cal Machine 

 

Friday 14th January

EMOM 35:00

MIN 1: 150-200m Run (:45-:50)

MIN 2: 10 DB Front Squats (Unbroken)

MIN 3: 12/15 Cal Machine (:40-45)

MIN 4: 150-200m Run (:45-:50)

MIN 5: Slow Pace Machine (RECOVER) 

 

Saturday 15th January

AMRAP x 30 MINUTES
15/18 Cal Machine

15 Ab Mat Sit Ups 

20 DB Hang Power Snatches

15 Ab Mat Sit Ups 

15/18 Cal Machine

-Rest 1:00 after a Full Round-

*Check your time for round 1 and try to stay close to it each round

 

Sunday 16th January

PARTNER CHIPPER 

3 Rounds for time (30:00)

50 Cal Machine 

50 Burpees 

50 Box Jumps 

50 DB Push Press