ORWELL FITNESS CONDITIONING PROGRAMME 22/11/2021

Monday 22nd November

Buy In 75/60 Cal Row/Ski

21-18-15-9

KB Sumo DL High Pull

HR Push Ups

Buy Out 75/60 Cal Row Ski

Immediately into

5 ROUNDS

10 Down Ups  

15 V Ups

 

Tuesday 23rd November

EMOM 30

MIN 1&2 – Max Cal Machine

MIN 3&4 – AMRAP 5 Tough Ring Rows + 10 Sit Ups + 20 Mountain Climbers 

MIN 5 – Rest

 

Wednesday 24th November

WORKOUT

3 ROUNDS
1:00 Burpees

1:00 DB Farmer Hold (AHAP) 

1:00 Wall Sit

1:00 Plank

Immediately Into…
AMRAP x 5 MINUTES

10 Push-Ups

15 Slam Balls

20 Air Squats

-Rest 1:00 b/t Sets-

 

Thursday 25th November

IN TEAMS OF 2

3 ROUNDS

50 Cal Machine

30 Synchro ALT DB snatch

40 Synchro Ab Mat Sit Ups

50 KB Swings

200 Double Unders

 

Friday 26th November

4 ROUNDS

400m Run

500m Row 

20 Wall Balls

2 Rope Climbs

10 DB Lunge (R) + Lunge (L) + Front Squat

 

Saturday 27th November

21-15-9

Cal Row

Over rower burpees

Immediately into…

5 Rounds

7 Box Jumps

14 No Push Up Renegade Row

21/18 Cal Row

(Time Cap 20 Min) 

 

Sunday 28th November

IN TEAMS OF 2

3 ROUNDS

400m Run (Together)

2k Row (Shared)

50 Slam Balls (Shared)