ORWELL FITNESS CONDITIONING PROGRAMME 6-09-2021

Monday 6th September

AMRAP 25:00

100m Run

5 Manmakers

10 Up Downs Over DB

200m Run

10 Manmakers

20 Up Downs Over DB

400m Run

15 Manmakers

30 Up Downs Over DB

 

Tuesday 7th September

In Pairs AMRAP 30 

300/200m Machine 

12 DDB STOH

16 DDB Front Rack Reverse Lunge 

*Waterfall style once partner 1 has completed the erg partner 2 will start the erg and partner 1 moves on to the STOH etc 

**E2MOM 10 Synchro Sit ups 

 

Wednesday 8th September

5 Sets on a 6:00 Clock

40/30 Cal Machine

50 Double Unders / 100 Single Unders

25 Wall Balls

10-15 HR Push Ups

 

Thursday 9th September

5 Rounds*

30 American KB Swings

30 V-Ups/Tuck Ups

*After each round complete a run; Rnd 1 – 200m, Rnd 2 – 400m, Rnd 3 – 600m, Rnd 4 – 800m, Rnd 5 – 1000m

 

Friday 10th September

EMOM 24:00

Min 1&2: Row 30/25 Cal

Min 3&4: 15 DB Front Squats +15 Down Ups 

 

Saturday 11th September

FOR TIME

2000km Run

10 Single DB Box Step Overs

20 DB Thrusters

10 Single DB Box Step Overs

20 DB Power Cleans

10 Single DB Box Step Overs

20 DB Push Press

10 Single DB Box Step Overs

20 DB Hang Power Clean

10 Single DB Box Step Overs

20 DB Push Press

10 Single DB Box Step Overs

2000m Row

 

Sunday 12th September

PARTNER AMRAP 24:00

Max Cal Bike/Row

P1 on the machine for max cals while P2 completes 2 full rounds of the following;

6-10 Push Ups

12 Sit Ups

15 Slam Balls

After 2 full rounds you switch over 

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