ORWELL FITNESS CONDITIONING PROGRAMME 21-06-2021

Monday 21ST June  

EMOM x 10:00

Min 1 – 14 DB Push Press

Min 2 – 7 DB Renegade Rows

Rest 2:00

EMOM x 10:00

Min 1 – 10-15 Slam Balls  

Min 2 – :40 Plank Hold  

 

Tuesday 22nd June  

2 Sets

AMRAP 12:00

2-4-6-8-10 etc

Box Jump Overs

Alt DB Lunges

Cal Machine

Rest 2:00 Between Sets

 

Wednesday 23rd  June  

20:00 Running Clock

4 Rounds for time

Run (Rnd 1 – 200m, Rnd 2 – 400m,  Rnd 3 – 600m, Rnd 4 – 800m)

20 Alt DB Snatch

Straight into…

AMRAP Remaining time

24 Cross Body Mountain Climbers

12 Goblet Squats

6 Burpees Over DB

 

Thursday 24thth June  

“TABATA”

8 SETS EACH, :20 ON/:10 OFF

Tabata 1 – Hand Release Push-Ups

Tabata 2 – Sit-Ups

Tabata 3 – Russian KB Swings

Tabata 4 – Cal Machine

-Rest 1:00 b/t Tabatas-

 

Friday 25th June  

EVERY 3 MINUTES x 7 

10 DB Thrusters + 5 Renegade Rows (with Push Up) 

Max Cal Machine 

 

Saturday 26th  June  

2 SETS

ON A 4:00 RUNNING CLOCK…

500/400m Row

25 Slam Balls 

Max DB Power Cleans 

-Rest 1:00-

ON A 4:00 RUNNING CLOCK…

500/400m Row

25 Slam Balls

Max DB Hang Power Cleans 

-Rest 2:00 b/t Sets-

 

Sunday 27th June

In a pair – 25:00 AMRAP 

160 Double Unders 

80 Wall Balls 

40 Ring Rows  

20 Synchro Burpees