ORWELL FITNESS CONDITIONING PROGRAMME 26-10-2020

Monday 26th OCTOBER 

EMOM 24

MIN 1 – Machine Cal 15/12

MIN 2 – 16 ALT DB Hang Clean & Press

MIN 3 – 15 Wall Balls

 

Tuesday 27th OCTOBER 

5 ROUNDS

400m Run

15 Over Box Burpees

15 Slam Balls

-Time Cap 25 Mins- 

 

Wednesday 28th OCTOBER 

EMOM 7:00 

5-7 Renegade Row with push up 

Rest 1:00 

EMOM 7:00

12 DB Thrusters 

Rest 1:00 

EMOM 7:00 

10-15 Burpees 

 

FINISHER: TABATA Hollow Hold

 

Thursday 29th OCTOBER 

8 ROUNDS FOR TIME
15 Slam Balls

15 Russian KBS

16 Single KB Front Rack Reverse Lunge*

24 Alt. V-ups

*Alternate FR side each round

-Time Cap 24 Mins- 

 

Friday 30th OCTOBER 

Machine INTERVALS

2 Mins on 1 Min Off x 8

*Consistent effort each round (RPE 7-8 out of 10)

 

Saturday 31st NOVEMBER 

5 SETS
50 Double Unders

20 ALT DB Hang Snatch

400m Run

50 Double Unders

-Rest 1:00 b/t Sets-

-Time Cap- 24 mins-

 

Sunday 1St NOVEMEBER 

EMOM x 24:00 
Min 1: 18 Wall Balls

Min 2: 15/12 Burpees

Min 3: 12 DB Hang Power Cleans

Min 4: 12 Slam Balls