ORWELL FITNESS CONDITIONING PROGRAMME 13-09-2021

Monday 13th September

3 Rounds for time (30:00 Cap)

800m Run

40 Alt DB Snatch

30 Over DB Burpees

20 DB Front Squats

 

Tuesday 14th September

5 Sets For Reps 

1 MIN Max Wall Balls 

1 MIN Max Sit Ups

1 MIN Max Box Jump Overs 

1 MIN Max Cal Machine 

1 MIN Rest

Wednesday 15th September

Interval workout x 6 Sets

3:00 on 1:00 off

15 Ring Rows

25 Russian KB Swings

Max Down Ups in remaining time

 

Thursday 16th September

3 Sets for time 

300m Run 

Into 2 rounds of;

10 DBL DB Push Press 

10 DB Deficit Push Ups 

10 Renegade Row (no push up)

Immediately into…

300m Run 

-Rest 1:30 b/t sets- 

Finisher 

3 Sets for quality 

20 DB Heel Taps 

30 DB Slow Weighted Hollow Flutter Kicks 

 

Friday 17th September

EMOM x 25 MINUTES

MIN 1 – 25 Slam Balls

MIN 2 – 20/15 Cal Row/Ski/Bike

MIN 3 – 15-20 V-Ups  

MIN 4 – 3 DB Up-Downs + 10 DB Step-Ups 

MIN 5 – Rest

 

Saturday 18th September

GYM CLOSED – ORWELL FITNESS GAMES

Feel free to come along to watch and cheer everybody on! 

Sunday 19th September

30:00 AMRAP

Run 400m

Row 500m

20 Burpees 

50 Double Unders/100 Single Skips

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