ORWELL FITNESS CONDITIONING PROGRAMME 18-10-2021

Monday 18th October

1500m Row/Ski 3600m Bike Buy in…

Into 8 Rounds of;

10 DBL DB Front Squats

10 DBL DB Push Press

10 Up Downs to plate

1500m Row/Ski 3600m Bike Buy Out

 

Tuesday 19th October

EMOM x 30 MINUTES

MIN 1 – 14 KB Alt Goblet Lunges 

MIN 2 – 14 American KB Swings

MIN 3 – Max Double Unders

MIN 4 – Plank Hold

MIN 5 – REST

 

Wednesday 20th October

On a rolling clock

0:00-4:00

200-400m Run

20 Slam Balls

10 HR Press Ups

04:00-10:00

400-600m Run

30 Slam Balls

20 HR Press Ups

10:00-19:00

600-800m Run

40 Slam Balls

30 HR Press Ups

19:00-30:00

800-1200m Run

50 Slam Balls

40 HR Press Ups

 

Thursday 21st October

2 Sets on a 15:00 Clock

70/50 Cal Bike 100/90 Cal Row/Ski

50 Sit Ups

50 Single DB Front Squats

Max Box Jump Overs in remaining time

-Rest 3:00 b/t sets-

ORWELL STRONGMAN/WOMAN

PART A

12:00 minute to build to a heavy 3 Deadlift 

PART B 10 ROUNDS (IGYG)

P1 Holds the barbell overhead 

P2 Completes;

6 D Balls over shoulder + 12 Heavy Goblet Squats 

 

Friday 22nd October

FOR TIME
30 DB Hang Clean and Jerk

6 Burpee Pull Ups 

24 DB Hang Power Clean and Jerk

6 Burpee Pull ups

18 DB Hang Power Clean and Jerk

6 Burpee Pull Ups 

12 DB Hang Power Clean and Jerks

FINISHER 

Tabata Hollow Hold 20/10 x 8 

Saturday 23rd October

FOR TIME

50-40-30-20-10

Wall Balls*

Double Unders**

Immediately Into… 1 Mile Run

*Heavy WB Optional

**Unbroken DU Optional

 

Sunday 24th October

HERO WORKOUT

“WESTON”

5 ROUNDS FOR TIME

1000/800m Row

200m DBL DB Farmer Carry

100m Single Arm DB Waiter Walk*

*Switch hands at 50m.

*Option to perform 3 Rounds For Time.