ORWELL FITNESS CONDITIONING PROGRAMME 25-11-2021

Monday 25th October

21-15-9

Alt DB Power Snatch

HR Push Ups

Cal Machine

2 Mins Rest

21-15-9

ALT Devils Press

DB Renegade Row

Cal Machine

 

Tuesday 26th October

FOR TIME
800m Run

50 Alternating Lunges

50 Sit-Ups

200m Run

50 Up-Down Box Step-Overs

200m Run

50 Sit-Ups

50 Alternating Lunges

800m Run

FINISHER

2-3 SETS FOR QUALITY*

1:00 Elbow Plank

:30 Left Side Plank

:30 Right Side Plank

1:00 Elbow Plank

 

Wednesday 27th October

6 ROUNDS FOR TIME

15 DBL DB or KB Front Squats 

20 AKB Swings

40 Double Unders

Core Finisher

4 SETS

20 KB Heel Overs

15 V Ups

 

Thursday 28th October

EMOM 32

MIN 1 – Max Calories Echo Bike

MIN 2 – 14 DB Push Press

MIN 3 – Max Cal Ski Erg

MIN 4 – 30 Sec D Ball Hold

 

Friday 29th October

DB Hang Power Cleans

27-21-15-9

Row or Ski Erg 500m-750m-1000m-1250m

 

Saturday 30th October

8 ROUNDS

13 Burpees

13 Box Jumps *Step Dowm

13 Ab Mat Sit ups

13 Ring Rows

 

Sunday 31st October

PARTNER WORKOUT “ELM STREET”

3 SETS FOR TIME

10 Devil’s Press 

200m Partner Run

31 DB Sumo Cleans

200m Partner Run

31 DB Floor Press

200m Partner Run

31 DB Front Squats

200m Partner Run

10 Devil’s Press

-Rest 1:00 b/t Sets-

*Split the work as needed. Partner 1 works while Partner 2 holds a Plank. The work may only be completed while P2 is in an active Plank. If the planking partner takes a rest, the work must stop, only to be resumed by the partner planking again.