ORWELL FITNESS CONDITIONING PROGRAMME 24-05-2021

Monday 24th May

EMOM 27:00

Min 1: 18/15 Cal Row/Ski/Bike

Min 2: 15 Ab Mat Sit Ups

Min 3: 18 Russian KB Swings

 

Tuesday 25th May

For Time (28:00 CAP)

10 Alt DB Clean and Press + 10 Burpees Over DB + 15/10 Cal Machine  

20 Alt DB Clean and Press + 20 Burpees Over DB + 20/15 Cal Machine

30 Alt DB Clean and Press + 30 Burpees Over DB + 30/25 Cal Machine

40 Alt DB Clean and Press + 40 Burpees Over DB + 40/35 Cal Machine

 

Wednesday 26th May

Every 4:00 x 6 Sets

20 Wall Balls

20 HR Push Ups

20 Slam Balls 

 

Thursday 27th May

 

4 Rounds

1000/800m Row/Ski/Bike

10 ALT DB Snatch 

20/20 Single Arm DB Hollow Body Flutter Kicks

25 Plate Ground to Overhead

-Rest 2:00 b/t Sets-

 

 

Friday 28th May

Benchmark Workout

Warm Up: Double Under practice 

“Rannie”

50-40-30-20-10

Double Unders

Ab Mat Sit Ups

*400m Run after each full round

 

Saturday 29th May

AMRAP 10:00

10 DB Push Press

10 DB Suitcase Lunges

10 Slam Balls

Rest 2:00

AMRAP 10:00

5 DB Lungester (Lunge + Lunge + Hang Cluster)

10 Slam Balls

 

Sunday 30th May

Partner Workout

20 Rounds for time

8/6 Cal Bike

4 Up Downs

4 Box Overs

6 Alt DB Snatch

IGYG Format