ORWELL FITNESS CONDITIONING PROGRAMME 28-09-2020

Monday 28th September

Every 3 minutes x 7

10 DB STOH

14 Over DB Burpees

MAX Cals Remaining Time

FINISHER

TABATTA: Side Plank Hold  

 

Tuesday 29th September

WORKOUT

AMRAP x 2 MINUTES Max Slam Balls 

-Rest :30-

FOR TIME 27-21-15-9

DBs Power Cleans

Hand Release Push-ups

*200m Run Btw after each Round

-Rest :30-

AMRAP x 2 MINUTES Max Slam Balls

-Time Cap 22:00-

 

Wednesday 30th September

EVERY 3:30 x 5 SETS
400m Run
Max DBL DB Hang Squat Cleans

 

FINISHER: 3 ROUNDS

50 DB Hollow Flutter Kick

50 Bicycle Crunches

 

Thursday 1st October

7 ROUNDS

15 Wall Balls  

50 Double Unders

22/18 Cal Machine

 

Friday 2nd October

AMRAP 10

AMRAP 10/12 Cal Machine

12 KB SDHP

12 Over Box Jumps

2 Mins rest

REPEAT

 

Saturday 3rd September

EMOM 24

1st MIN 8/8 KB/DB Snatches

2nd MIN 12/15 Cal Machine

3rd MIN 10 – 15 Burpees

 

Sunday 4th September

20:00 AMRAP   

150m Farmers Carry

15 Heavy Goblet Squats

15 Ab Mat Sit Ups