ORWELL FITNESS CONDITIONING PROGRAMME 16-09-2021

Monday 16th August

FOR TIME

20 DB Box Step Overs

20 V-Ups

800m Run

30 DB Box Step Overs

30 V-Ups

400m Run

40 DB Box Step Overs

40 V-Ups

800m Run

 

Tuesday 17th August

In a pair (35:00)

5 Rounds 

P1 – 15/12 Cal Erg 

P2 – 16 Over DB Burpees 

Into 7 Rounds 

Seesaw Reps 

16 Devils Press

18 Thrusters 

20 Tuck Ups 

 

Wednesday 18th August

AMRAP 20:00

5 Box Jumps

10 HR Push Ups

15 Sit Ups

Finisher

100 DB Heel Taps + 100 DB Slides (broken up however you choose)

 

Thursday 19th August

Partner Workout

3 Rounds for time

100/80 Cal Machine

30 DBL DB Manmakers 

200m Run together

 

Friday 20th August

Interval workout

3:00 on 2:00 off x 5

20 Wall Balls

10 Renegade Row

Max Cal Machine in remaining time

 

Saturday 21st August

Partner Workout

5 Rounds

100m KB Farmers Carry together

30 Synchro Russian KB Swings

20 Burpees (IGYG 1 rep at a time)

 

Sunday 22nd August

“TABATA”

8 SETS EACH (:20 on/:10 off)*

TABATA 1 – Double Unders

TABATA 2 – Hollow Rocks

TABATA 3 – Jumping Lunges

TABATA 4 – Shoulder Taps

TABATA 5 – Cal Machine 

-Rest 1:00 b/t Tabatas-

*Complete 1 full Tabata before moving onto

the next.