ORWELL FITNESS CONDITIONING PROGRAMME

MONDAY 1ST NOVEMBER

2 SETS

AMRAP x 6 MINUTES

20 Burpees

20 Slam Balls

20 SB Weighted Sit-Ups

-Rest 1:00-

AMRAP x 6 MINUTES

20 Burpees

20 Slam Balls Lunges

40 Double Unders

-Rest 2:00 b/t Sets-

 

TUESDAY 2ND NOVEMBER

3 ROUNDS

1000M/800M Row

20 DB Thrusters

650m/500m Row

20 DB Push Press

 

WEDNESDAY 3RD NOVEMBER

In a 5:00 Window x 5 Sets

40/32 Cal Bike

15 Double DB Hang Clean

Burpees

*Choose 8, 10, 12, 14, or 16 Burpees. Goal is at least :30 rest before next set.

 

THURSDAY 4TH NOVEMBER

AMRAP x 25 MINUTES
400m Run

30 Wall Balls

20 DB Suitcase Lunges

20 Box Jump Overs

 

FRIDAY 5TH NOVEMBER

Miko Triangle

MIN 1 12-18 Cal Bike

MIN 2 12-18 Cal Row

MIN 3 12-18 Cal Ski

MIN 4 Rest

 

SATURDAY 6TH NOVEMBER

FOR TIME
100 Double Unders

50 Push-Up

50 Light plate Russian twists

30 Cal Machine

75 Double Unders

25 Push-Ups

75 Russian KB Swing 

75 Light plate Russian twists

40 Cal Machine

50 Double Unders

50 Push-Ups

50 Light plate Russian twists

50 Cal Machine

25 Double Unders

25 Push-Ups

25 Light plate Russian twist

25 Cal Machine

SUNDAY 7TH NOVEMBER

In a pair

5KM Row

P1 Works through distance while P2 completes;

10 DB Renegade Row with press up

15 Ab Mat Sit Up