ORWELL FITNESS CONDITIONING PROGRAMME 10-05-2021

Monday 10th May

In a 5:00 window complete;

40 Alt DB Snatch

100 DU/200 Skips

20 Renegade Row

In a 5:00 window complete;

800m Run

In a 5:00 window complete

30 Single DB Devils Press

100 DU/200 Skips

20 DB Slides

In a 5:00 window complete;

800m Run

In a 5:00 window complete;

15 DB Man Makers

Max DU/Skips in remaining time

 

Tuesday 11th May

EMOM 28:00

Min 1 : 18/15 Cal Machine

Min 2 : 10 DB suitcase Lunge + 5-10 HR Push Ups

Min 3 : 15 Box Jumps

Min 4 : Rest

 

Wednesday 12th May

FOR TIME*
60 DB Shoulder to Overhead 

90 V UPS

2400m Run

*Partition reps as needed and complete in any order. **Example Suggested Breakdown…

6 ROUNDS 10 S2OH 15 V UPS 400m Run

 

Thursday 13th May

EVERY 2:30 x 8 SETS
12 DB Hang Squat Cleans

250/200m Machine

FINISHER x 3

30 DB Weighted Dead Bugs

20 DB Slides

 

Friday 14th May

Extended Double under practice Warm Up

AMRAP x 10:00
12 Slam Balls

10 Up Downs   

24 Double Unders

Rest 1:00

AMRAP 10:00

12 Plate GTOH

10 Burpee to plate

24 Double Unders

FINSHER x 3

12-15 DB Bicep Curls

12-15 DB Skull Crushers

 

Saturday 15th May

WORKOUT

PARTNER WORKOUT OPTION IN TEAMS OF 2…
AMRAP x 25 MINUTES*

40/30 Cal Bike/Row/Ski 

40 Sit-Ups

40 KB Swings 

*While completing Calories, other partner holds a Wall Sit. While completing Sit-Ups, other partner holds a Plank. While completing KB Swings, other partner holds a Hang from the Rig. If partner completing static hold drops or rests, partner working must stop work until other partner is back in static hold.

 

Sunday 16th May

WORKOUT

4 SETS
20 Box Jump Overs 

15 DB Push Press

20 Renegade Rows

400m-800m-400m-800m

-Rest 1:30 b/t Sets-