ORWELL FITNESS CONDITIONING PROGRAMME 30-08-2021

Tuesday 31st August

EMOM 30 

MIN 1 – 15/12 Cal Machine 

MIN 2 – 8-10 Devil Presses 

MIN 3 – 15-20 DB Goblet Squat 

MIN 4 – 20 Slam Balls 

MIN 5 – Max Effort Machine 

MIN 6 – Rest 

 

Wednesday 1st September

BENCHMARK WORKOUT “RANNIE”

FOR TIME

50-40-30-20-10*

Double Unders Sit-ups

*400m Run After Each Full Round

 

Thursday 2nd September

5 ROUNDS FOR TIME (25:00 Cap)

500m Row / Ski

16 ALT DB Snatch

16 DB Box Step Ups

Finisher 

FOR QUALITY

30 DB weighted sit ups 

30 DB Slides

30 DB weighted sit ups 

 

Friday 3rd September

Miko Triangle – 40:00 EMOM

Min 1: 15/12 Cal Bike

Min 2: 15/12 Cal Row

Min 3: 15/12 Cal Ski

Min 4: Rest

 

Saturday 4th September

For Time

2.4km Bike

1.2km Run

100 Up Downs

50 DB Hang Cleans

*Broken up however you wish*

 

Sunday 5th September

BENCHMARK WORKOUT “STRAIGHT 100.”

FOR TIME

25/20 Cal Row

20 Wall Balls

20 Box Jumps

25/20 Cal Row

30 Wall Balls

30 Box Jumps

25/20 Cal Row

50 Wall Balls

50 Box Jumps

25/20 Cal Row

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