ORWELL FITNESS CONDITIONING PROGRAMME 13-12-2021

Monday 13th December

IN A PAIR Buy In: 90/78 Cal Machine

10 Rounds

20 Slam Balls

20 AB Mat Sit Ups

P1 Works P2 KB Farmers Hold

Buy Out 90/78 Cal Machine

Tuesday 14th December AMRAP 25

10 KB Swings

12 Push Ups

16 Box Jumps

400m Run/500m Row/Ski

Wednesday 15th December

2 Mins on 1 min off x 8

10 DB Thrusters *Double Press each Rep

10 Up Downs

Max Cal Machine

Thursday 16th December

Every 5 minutes x 5 Rounds

600m Row/Ski

15 Synchro ALT Devil Press

30 Ab Mat Sit ups (Shared)

Friday 17th December

5 Rounds

12 DB Deadlift

9 DB Hang Power Clean

6 DB Push Jerks

Immediately into

10-9-8-7-6-5-4-3-2-1 Renegade Row

30 Flutter Kicks Btw each round

Saturday 18th December

IN A PAIR

1000m Ski 60 Burpees 20 Synchro Air Squats

1000m Ski 40 Burpees 20 Synchro Air Squats

1000m Row 20 Burpees 20 Synchro Air Squats

1000m Row 15 Burpees 20 Synchro Air Squats

1000m Row

Sunday 19th December

WORKOUT PARTNER WORKOUT IN TEAMS OF 2…

4 ROUNDS FOR TIME

1000/800m Row*

Complete DB Reps** *Partner 1 Works while Partner 2 Rests. Must alternate every 250/200m on Row. Split DB work as needed. **DB Reps Per Round…

Round 1 – 50 DB Up-Down

Round 2 – 60 DB Suitcase Lunge***

Round 3 – 70 DB Push Press

Round 4 – 80 DB Power Cleans ***Each Lunge Step = 1-Rep