ORWELL FITNESS CONDITIONING PROGRAMME 27-12-2021

Tuesday 28th December

3 Rounds for time (25:00)

800m Run

20 Alt DB Hang Snatch

20 Alt Goblet Lunges

20 Burpees over DB

 

Wednesday 29th December

10:00 AMRAP 21-15-9

Cal Row

DB Thrusters

Rest 2:00

8:00 AMRAP

15-12-9

Cal Row

Hang Cluster

Rest 2:00

6:00 AMRAP

12-9-6

Cal Row

Devils Press

 

Thursday 30th December

In a 4:00 Window Complete x 6

50 Double Unders

15-20 Slam Balls

15 Push Ups

10/12 Cal Machine

 

Sunday 2nd January

On a 8:00 Running Clock

100/80 Cal machine Rest in time remaining

Immediately into AMRAP 12:00

20 KB Swings

20 Ab Mat Sit ups

20 Up Downs

Immediately into

8:00 Clock – 100/80 Cal Machine