ORWELL FITNESS CONDITIONING PROGRAMME 29-11-2021

Monday 29th November

Every 5 minutes x 5

20 Alt DB Hang Snatch

10/10 Single Arm OH Lunge

450/500m Ski or 1350/1500m Bike

 

Tuesday 30th November

NCFIT BENCHMARK WORKOUT “DEATH ROW”

EMOM x 20 MINUTES

MIN 1 — 20/15 Cal Row

MIN 2 — 15 Burpees

*Scale as needed to accomplish the work in each minute in :50-:45 or less.

FINISHER

FOR TIME
20 Heel Over KB
50 Alt. V-Ups
100 Russian Twists

 

Wednesday 1st December

50 Double Unders/100 Singles

28 ALT DB Push Press

20 Slam Balls

400m Run

-Rest 1:00-

50 Double Unders

22 ALT DB Push Press

20 Slam Balls

600m Run

-Rest 1:00-

50 Double Unders

18 ALT DB Push Press

20 Slam Balls

800m Run

 

Thursday 2nd December

PART A

3-3-3-4 Min Intervals  1:00 Btw intervals

8-12 Burpee Box Step overs

15/18 Cal Machine

Max Single DB Alt Hang Clean *Heavy*

PART B

E2MOM x 5

26/30 Cal Machine  

 

Friday 3rd December

16-22-28

Alt DB Hang Snatch

Box Jumps

10-8-6 D Ball Over Shoulder

Finisher

2 Mins on 1 min off x 3

D Ball over Box

 

Saturday 4th December

5 Rounds for time

30 Wall Balls

500/400m Row

400m Run

 

Sunday 5th December

PARTNER WORKOUT

PART A (AMRAP 20)

PARTNER 1

15 KB Swings

3 Wall Walks

18 Sit Ups

PARTNER 2 Max Cal Machine

-1 Min Rest-

PART B

AMRAP 10 In a Pair

Target to accumulate the same calories that you hit in PART A