ORWELL FITNESS CONDITIONING PROGRAMME 14-06-2021

Monday 14th June  

5 Rounds For Time (25:00 CAP)

20 Burpees

20 American KB Swings

400m Run

 

Tuesday 15th June

AMRAP x 25 MINUTES

25/20 Cal Bike/Row/Ski

25 Hand Release Push-Ups

25 Box Jump Overs 

Finisher

3 SETS FOR QUALITY

10/10 Plate Russian Twist 

10/10 Plate Around the World

 

Wednesday 16th June  

2:00 on 1:00 off x 8

12 DB Hang Power Clean

10 DB Front Squats

Max Double Unders in remaining time

 

Thursday 17th June 

EMOM 28:00

Min 1: 150-200m Run  

Min 2: 8/8 DB Reverse Lunge

Min 3: 16 Alt DB Snatch

Min 4: :30 DB Hollow Flutter Kicks

 

Friday 18th June  

5 Sets

In a 5:00 window complete:

75 Double Unders

30/25 Calories

15 DB Push Press

 

Saturday 19th June  

On an 18:00 Running Clock…100 Burpees

Immediately into…

AMRAP in remaining time 

18 Russian KB Swings

12 V-Ups

 

Sunday 20th June

PARTNER WORKOUT OPTION IN TEAMS OF 2…

FOR TIME

200m Run

40 DB Up Down + Hang Squat Cleans

400m Run

30 DB Up Down + Hang Squat Cleans

800m Run

20 DB Up Down + Hang Squat Cleans

400m Run

10 DB Up Down + Hang Squat Cleans

800m Run

*Partners complete Runs together. P1 works on the Squat Cleans while P2 rests, alternate as needed.

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