ORWELL FITNESS CONDITIONING PROGRAMME 19-07-2021

Monday 19th July

EMOM 10:00

Min 1 – 15/12 Cal Machine

Min 2 – 15 AKB Swings

Rest 2:00

EMOM 8:00

Min 1 – 15/12 Cal Machine

Min 2 – 10-15 Slam Balls

Rest 1:00

EMOM 6:00

10-15 Burpees

 

Tuesday 20th July 

FOR TIME

21-18-15-12-9 

DBL DB Front Squats 

DDB Push Press 

Rest 2:00 

9-12-15-18-21

Wall Balls 

Push Ups 

Core Finisher 

:30 Short Arm Plank 

:30 Long Arm Plank 

:30 Plank Builder 

:30 Rest 

x 3 

 

Wednesday 21st July

AMRAP 21:00

3-6-9-12-15 etc 

DBL DB Power Cleans 

DB Slide 

DB Facing Up Down 

*20 Double Unders or 40 skips after each set 

 

Thursday 22nd July

4 Rounds for time 

1000m/800m Machine

100m KB Farmers Carry

30 Sit Ups

15 Push Ups

 

Friday 23rd July

Interval Workout 

3:00 on 1:00 off x 6 

200m Run 

12 Double DB Squat Cleans 

Max DB Facing Up Downs in remaining time 

 

Saturday 24th July

20:00 Running Clock

Complete 5 Rounds of

25/20 Cal Machine

8 DB Devil’s Press

In remainder of time AMRAP

5 Renegade Row (no push up)

10 Up Downs

 

Sunday 25th July

IN TEAMS OF 2…

AMRAP x 25 MINUTES

25 Russian Swings

50 Lunges

25 Box Jump Overs 

*Partners perform the workout gauntlet style. P2 begins the Russian Swings immediately after P1 finishes. P2 cannot pass P1 in order of movements.

**After each full round, partners will complete 50/40 Cal between them, alternating as needed.

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