ORWELL FITNESS CONDITIONING PROGRAMME 12-04-2021

Monday 12th April

EMOM 28

Min 1.  15-20 Wall Balls

Min 2. Up Downs

Min 3. 10-15 Ab Mat Sit Ups

Min 4. 8-12 Push Ups  

 

Tuesday 13th April

30 Min Cap

100/80 Cal Bike or 120/96 on Ski or Row

25 DB Renegade Row

100 Tuck Ups

25 DB Renegade Row

100/80 Cal Bike or 120/96 on Ski or Row

 

Wednesday 14th April

3 Mins AMRAP on 1 min off x 5

50 Double Unders/100 singles

10 Air Squats

10 ALT DB Hang Snatch

200m Run

Finisher

:30 on :30 off KB Flutter Kicks  x 5

 

Thursday 15th April

AMRAP 20:00

10 HR Push Ups

15 Slam Balls

20 Russian KB swings

*Every 2:00 including 3,2,1 go…complete 5 DB Push Press + 5 Up Downs

 

 

Friday 16th April

On a 2:00 Running Clock x 8 Sets

1:00 Rest between sets

8 DB Thrusters

10 Ab Mat Sit ups

Max cal Machine remaining time

 

Saturday 17th April

EMOM 24:00

Min 1&2 – Cal Bike/Ski/Row

Min 3&4 – 10 DB Goblet Step Ups + Max Box Jumps

 

R1 & R2 – 25/20 Cals

R3 & R4 – 27/22 Cals

R5 & R6 – 30/25 Cals

 

Sunday 18th April

Partner Workout

IGYG 10 Rounds Each

10 Wall Balls

100m Run