ORWELL FITNESS CONDITIONING PROGRAMME 26-04-2021

Monday 26th April

AMRAP 25:00

400m Run

20 KB Swings (American)

18 Up Downs

16 Reverse Lunges

 

FINISHER – 3 Sets

20 KB Heel Taps

20 Plank Reach Outs to KB

 

Tuesday 27th April

Extended Warm Up Double Under Practice

Every 2:30 x 7 Sets

8 Double DB Power Cleans

15 Tuck Ups

8 Double DB Power Cleans

50 Double Unders (100 Single Skips)

 

Wednesday 28th April

For Time – 3 Rounds

1000m Row/Ski/Bike

30 DB Thrusters

30 Ring Rows

25:00 Time Cap

 

Thursday 29th April

Every 3:30 on 1:30 off x 6

10 DB Push Press

15 Burpees

20 Ab Mat Sit Ups

Max Wall Balls remaining time

 

Friday 30th April

Extended warm up discuss pacing on machines

EMOM 10:00 – 10-20 Cal Row/Ski or 7-17 Cal Bike

Rest 2:00

5 Rounds for time

200m Run

20 DB Goblet Squats

Saturday 1st May

Partner Workout

In Teams of 2 

5-7-9-11-13-15-17

Russian Kb Swings 

Burpees 

P1 works the round of 5s while partner 2 completes max distance on their machine. Once P1 is done P2 completes their round of 5s and P2 completes max distance machine. 

Sunday 2nd May

DB Fight Gone Bad

3 Rounds for Max Reps

1:00 Single DB Thruster

1:00 KB Sumo DLHP

1:00 Box Jumps

1:00 DB Push Press

1:00 Cal Machine

1:00 Rest