ORWELL FITNESS CONDITIONING PROGRAMME 12-10-2020

Monday 12th October

INTERVALS

3:00 on 1:00 off x 6

25 Wall Balls

20 Sit Ups

Max Burpees

 

Tuesday 13th October

AMRAP 32

Run 400m

Row/Ski 500m

Bike 1200m/900m

 

Wednesday 14th October

24:00 EMOM

Min 1: 16 KB Suitcase Lunges

Min 2: 16-18 Down Ups 

Min 3: 20 Slam Balls

Min 4: Rest

 

Thursday 15th October

TABATA (8 Sets, :20 on :10 off):

 Tabata: Cal Machine

1:00 Rest

Tabata: Double Unders

1:00 Rest

Tabata: Russian KB Swings

1:00 Rest

Tabata: Double Unders

1:00 Rest

Tabata: Cal Machine

 

Friday 16th October

Every 2:30 x 10 Sets

10 DB Front Squats

8 DB Renegade Row (with press up)

8 Burpees

 

Saturday 17th October

15-25-40

DB Push Press

Slam Balls

at the end of each round run

R1 400m R2 800m R3 1200m

 

Sunday 18th October

AMRAP 20:00

20 AKB Swings

15 Box Jumps

1:00 Plank Hold

Rest 2:00

1 Mile Run

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