ORWELL FITNESS CONDITIONING PROGRAMME 12-07-2021

Monday 12th July

12:00 AMRAP

20/15 Cal Machine

20 Alt DB Hang Snatch

20 Alt Renegade Row (no push up)

Rest 2:00

Repeat (aim to reach same rounds as AMRAP 1)

 

Tuesday 13th July

E3MOM X 8 

12/10 Cal Machine 

12 DDB Hang Squat Cleans 

10 Burpees 

*Aim to complete in 2:30 or less 

Core Finisher 

EMOM 45:15 x 3 

DB Plank Drag 

Hollow Hold 

Weighted Bridge Hold 

 

Wednesday 14th July

6 Sets

On a 3:00 Running Clock

200m Run

15 Ab Mat Sit Ups

Max HR Push Ups in remaining time

Finisher

3 Sets

8/8 SA Bent Over Row

16 DB Alt Slides

 

Thursday 15th July

AMRAP 17:00

7/7 DB Reverse Lunges

10 Box Jumps with step down

20 Plate GTOH

:30 Plate Gun Hold

Rest 1:00

Tabata – Up Downs with Jump to plate

 

Friday 16th July

EMOM 20:00 

Min 1&2: 500m/450m Row 

Min 3&4: 15 DB Push Press + 50 Double Unders 

 

Saturday 17th July

IN TEAMS OF 2… FOR TIME

10k Row*

*P1 rows while P2/P3 rests. Partners must alternate in order every 250m (switch on the even 250m throughout).

**Addition — The person that comes off the rower can complete (2) movements for 10/10 reps each during their rest period.

 

Sunday 18th July

FOR TIME 50-40-30-20-10*

Wall Balls 

Sit-Ups

*After each full set, complete 20 Alt. DB Hang Muscle Clean.

For Example: 50 WB / 50 SU / 20 HMC, 40/40/20 – etc…

Finisher

4 Sets

:30 Wall Ball Weighted Hollow Hold

:30 Plank on elbows

:30 Rest