ORWELL FITNESS CONDITIONING PROGRAMME 20-09-2021

Monday 20th September

AMRAP 22:00

18-15-12-9-6-3

DB Power Cleans

HR Push Ups

Wall Balls

When you finish the 3’s start back at the 18’s

Finisher 4 Sets

:30 Wall Ball Russian twists

:30 Plank Hold

:30 Rest

 

Tuesday 21st September

4 Rounds for time

400m Run

24 Sit Ups

15 DBL DB Push Press

Rest 3:00

4 Rounds for time

200m Run

24 Single Leg Tuck Ups

15 Up Downs

 

 

Wednesday 22nd September

On a 5:00 Clock x 5 Sets

20 DBL DB Lunges  

25 American KB Swings

50 Double Unders

Max Cal Machine in remaining time

-Rest 1:00 after each set-

 

 

Thursday 23rd September

WORKOUT

3 Rounds

1095m Distance on machine 

23 Slam Balls 

9 Heavy Goblet Squats 

20 Burpees 

18 Box Jump Overs 

 

 

Friday 24th September

5 Rounds for time

200m Run

12 DB Deadlifts

9 DB Hang Power Cleans

6 DB STOH

Immediately into…

10-1

DBL DB Renegade row with push up

DBL DB Hang Cluster

 

Saturday 25th September

In a pair

8:00 Max Cal Machine

Into

‘Karen’ – 150 Wall Balls

Into

8:00 Max Cal Machine

Into

‘Karen’ – 150 Wall Balls

Into 8:00 Max Cal Machine

*The aim here is consistency on the calories and quality on wall balls under fatigue

 

 

Sunday 26th September

EMOM 21

MIN 1 150/200M Row Ski

MIN 2 45 Sec V Ups

MIN 3 100m Run

 

Finisher

3 Rounds

15-20 Banded tricep pushdowns

12-15 DB Bicep Curls