ORWELL FITNESS CONDITIONING PROGRAMME 28-06-2021

Monday 28th June

EMOM 24:00

Min 1: 15/12 Cal Machine

Min 2: 20 Goblet Squats  

Min 3: 20 Ab Mat Sit Ups  

Min 4: 15 American KB Swings

 

Tuesday 29th June

EVERY 3:00 x 7 SETS
15 Burpees

12 Push Press 

Max Calorie Machine

*Adjust reps to finish burpees and push press in maximum 2 minutes

Finisher x 3

30 seconds DB hollow flutter kicks

30 seconds Plank Hold

30 second rest

 

Wednesday 30th June

6 ROUNDS FOR TIME

30 Air Squats

19 DB Power Cleans 

7 Renegade Row

400m Run

 

Thursday 1st July

In a 5 Minute window max distance machine

2 minutes rest

In a 5 minute window for quality

AMRAP

10 Push ups

10 ALT V Ups

10 Glute bridge

2 minutes rest

In a 10 minute window max distance machine

 

Friday 2nd July

AMRAP 21

Box jumps 3-6-9-12-15-18-21

Kettle bell swings 4-8-12-16-20-24-28

Machine 5-10-15-20-25-30-35

 

Saturday 3rd July

AMRAP x 20 MINUTES

250/200m Row

100m Run 

10 Hand Release Push-Ups

10 DB Suitcase Forward Lunges 

“TABATA”

8 SETS (:20 ON/:10 OFF)

MOVT 1 – Alt. Sit-Thrus

MOVT 2 – Superman Hold

 

Sunday 4th July

PARTNER WORKOUT
100 Wall Balls 

100 AB Mat Sit Ups

100 DB Hang Power Snatch

80 Wall Balls

80 Ab Mat Sit Ups

80 DB Hang Power Snatch