ORWELL FITNESS CONDITIONING PROGRAMME 19-10-2020

Monday 19th October

AMRAP 10:00

15 Burpees

12 DBL DB Hang Power Cleans

9 DBL DB Front Squat

Rest 2:00

AMRAP 10:00

12 DB Sit Ups

9 Single DB Thrusters  

6 Burpees  

 

Tuesday 20th October

Every 3 Mins x 7 Sets 

15 Box Jump Overs

10 DB Push Press

Remaining Time Distance on machine

 

Wednesday 21st October

EMOM 32

1st MIN 15 KB Swings

2nd MIN 10-15 Cal Machine

3rd MIN 30-50 Double Unders

4th REST

 

Thursday 22nd October

4 Sets For Max Reps

1:00 Alt DB Snatch

:15 Rest

1:00 Hand Release Push Ups

:15 Rest

1:00 Plate GTOH

:15 Rest

1:00 DB Slides

:15 Rest

(20:00 Total)

 

Finisher – 3 Sets

20 DB Hip Bridges

30 Hollow Flutter Kicks

 

Friday 23rd October

2000m/1750m Row/Ski/Bike

25 DBL DB Thrusters

1500/1250m Row/Ski/Bike

20 DBL DB Thrusters

1000/750m Row/Ski/Bike

15 DBL DB Thrusters

500/400m Row/Ski/Bike

10 DBL DB Thrusters

(32:00 Time Cap)

 

Saturday 24th October

2:30 on 1:00 off x 8 Rounds

15/12 Cal Machine

10 Single DB Devils Press

Max Double Unders

 

Sunday 25th October

2 Rounds For Time

800m Run

50/40 Calories

50 Box Jumps/Step Ups

50 Sit Ups

(30:00 Cap)

 

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