ORWELL FITNESS CONDITIONING PROGRAMME 21-09-2020

Monday 21st September

5 Rounds

50 Double Unders

16 ALT DB Snatch

12 Burpees

FINISHER

50 DB Flutter Kicks

50 ALT Knee Tucks

 

Tuesday 22nd September

AMRAP 15

20 DB Front Squats

15 AB Mat Sit Ups

10 Box Jumps

FINISHER

TABATTA

MOV 1- Hollow Hold

MOV 2 – Up Downs

 

Wednesday 23rd September

5 SETS

AMRAP 2

5 DB Push Press

10 Down Ups

*Pick up where you left off each set 

30 Sec on 30 sec off x 8 Cal Machine

 

Thursday 24th September

EMOM 24

MIN 1 – 10-15 Cal Machine

MIN 2 – 15 AKB swings

MIN 3 – 20 Jump Lunges/Lunges

 

Friday 25th September

BENCHMARK WORKOUT “TRIDENT”
AMRAP x 4 MINUTES Max Wall Balls 

-Rest 1:00-

AMRAP x 4 MINUTES Max Cal Row

-Rest 1:00-

AMRAP x 4 MINUTES Max Wall Balls

Saturday 26th September

AMRAP 20

400M run

16 ALT DB Squat Clean

20 Slam Balls

Sunday 27th September

100 Double Unders

800M Run

100 Double Unders

50 Cal Machine

100 Double Unders

50 Burpees