ORWELL FITNESS CONDITIONING PROGRAMME 14-12-2020

Monday 14th December

Orwell Conditioning

Every 6 minutes x 5

35/28 Cal Machine

18 Amercian KB swings

16 Burpees

12 Tuck ups

 

Tuesday 15th December

Orwell Conditioning

EMOM 24

MIN 1 – 10-15 Cal Machine

MIN 2 – 10 DB Push Press

MIN 3 – 30-50 Double Unders

MIN 4 – 30-40 Second Plank Hold

 

Wednesday 16th December

Orwell Conditioning

AMRAP 20

400M Run

10 Hang DB Clean

*Increase hang clean by 2 reps each round

 

Thursday 17th December

Orwell Conditioning

2 mins on 1 Min Off x 8

18/15 Calorie Machine

10 Box Jumps/Step Ups

Remaining Time max HR Push Ups

 

Friday 18th December

Orwell Conditioning

Every 4 Mins x 4 Sets

20/15 Cal Machine

20 Ab Mat Sit Ups 

Remaining time Max Goblet Squats

 

Saturday 19th December

Orwell Conditioning

AMRAP 20

30 Slam Balls 

25 Lunges

20 Russian KB Swings

15/12 Cal Bike/Row/Ski

10 Burpees

*At the 10 minute mark run 600m

 

Sunday 20th December

Orwell Conditioning

AMRAP 20

10 DB Push Press

20 Sit Ups

400m Run