ORWELL FITNESS CONDITIONING PROGRAMME 17-05-2021

Monday 17th May

E2MOM 24:00

Min 1+2: 200m Run + Max DB Goblet Squats

Min 3+4: 20 Up Downs + Max Ab Mat Sit Ups

Min 5+6: 200m Run + Max DB Goblet Lunges  

Min 7+8: 20 Up Downs + Max DB Renegade Row

 

Tuesday 18th May

AMRAP 12:00

10 DB Power Cleans

200/150m Row/Ski/ Bike 8/10 Cals Add 2 cals each round

*Increase by 50m each round

Rest 2:00

In 12:00 Complete…

75 Over DB Burpees

Max Distance on the machine

 

Wednesday 19th May

 6000m/5000m Row/Ski or Bike 12.5k/15k

Every 3:00 Including 3,2,1 go complete 10 DB Push Press + 15 Slam Balls

 

Thursday 20th May

 5 Rounds for Time

21 Russian KB Swings

18 Burpee Box Overs

15 KB Sumo Deadlift High Pull

*After Each Round Complete 400m Run

 

Friday 21st May

EMOM 10:00

Min 1: 18 Wall Balls

Min 2: 12 V-Ups + 30 Double Unders /60 Skips

After the 10:00 Rest 2:00

Then start again…

Post Workout Finisher

4 Sets

:30 Wall Ball Russian Twists

:30 Plank Hold

:30 Rest

 

Saturday 22nd May

Partner Workout

800m Run

Into…

Into 20 Rounds

7 Push Ups

6 Front Rack DB Lunges

5 DB Power Cleans

Into…

800m Run

Run together, complete the 20 Rounds as IGYG, one person does a round while the other rests, then run together again.

 

Sunday 23rd May

AMRAP 25:00

30/25 Cal Row/Ski or Bike Equivalent

30 Ab Mat Sit Ups

20 Alt DB Hang Snatch