ORWELL FITNESS CONDITIONING PROGRAMME 26-07-2021

Monday 26th July

5 Sets

On a 3:00 Clock

50 Double Unders / 120 singles

20 Burpees

Max Wall Balls in remaining time

Rest 2:00 between sets

 

Tuesday 27th July

30 min AMRAP
400m run
10 over DB burpees
15 DDB push press
20 sit ups

 

Wednesday 28th July

AMRAP 10:00

16-12-8

American KB Swings

Step Ups

Rest 2:00

AMRAP 10:00

16-12-8

Alt D-Ball to shoulder 

Box Jumps

Finisher

400m D-Ball Carry

 

Thursday 29th July

5 Rounds for time

500m Row/450m Row or 400m Run

1:00 DBL KB Front rack hold

8/8 Single DB forward lunges

1:00 Plank Hold

 

Friday 30th July

On a 10:00 Clock

Run 1 Mile then max metres on the Machine

Rest 5:00

AMRAP 15:00

5 Ring Rows

10 HR Push Ups

15 Air Squats

 

Saturday 31st July

800M Run 

7 Rounds 

16 ALT HANG DB GTOH 

32 Double Unders 

400/500m Row or Ski 

Into…..800M Run 

 

Sunday 1st August

PARTNER WORKOUT OPTION IN TEAMS OF 2…

FOR TIME

20-40-60-80-100 Cal Bike* (Row or Ski)

40-30-20-30-40 Knees to Elbows

 

*Alt. Calories: 20-30-48-60-80

**Partner 1 Works while P2 Holds a single KB  any way below the shoulders and not resting on the body. Alternate as needed. KB never touches the ground. 10 Burpee penalty if the KB Touches the ground, performed together.

 

POST WORKOUT FINISHER

1-2 SETS

Last Person Planking*

*At 3,2,1, Go! Everyone performs a Plank until failure and the final person planking wins.