ORWELL FITNESS CONDITIONING PROGRAMME

Monday 8th November

Part A – 4 SETS

Every 4 Minutes

10 Alt Hang Clean & Press

15 Down Ups

20 Alt Hang Clean & Press

15 Down Ups 

Part B 

21-15-9

Slam Balls

V Ups

 

Tuesday 9th November

AMRAP 20

10 DBL KB/DB Front Squat

50 Double Unders

25/20 Cal Machine

Core Finisher x 3

20 Heel overs

1:00 Side Plank L

1:00 Side Plank R

 

Wednesday 10th November

6 Rounds

400m Run

21 Sit Ups

16 Renegade Rows

12 Burpees

 

Thursday 11th November

EMOM 24

MIN 1 – 12-20 Cal Machine 

MIN 2 – 10-15 Box jumps Or Step Ups 

MIN 3 – 3-6 D Ball Over Shoulder 

 

Friday 12th November

AMRAP x 25 MINUTES 

15/12 Cal Bike

15 Hand Release Push-Ups 

200m Run

15 Ab Mat Sit Ups 

1:00 Push-Up Plank

 

Saturday 13th November

BENCHMARK WORKOUT “FIGHT GONE BAD”

3 ROUNDS FOR MAX REPS

1:00 Wall Balls

1:00 KB Sumo Deadlift High Pull

1:00 Box Jump

1:00 DB Push Press

1:00 Row for Cals

-1:00 Rest b/t Rounds-

 

Sunday 14th November

FOR TIME
10-9-8-7-6-5-4-3-2-1*
Alt DB Snatch

Burpee Over DBs

After each round complete 10/8 Cal Sprint

 

Core Finsher x 3

30 Bicycle Crunches

20 Quad Heel Taps