ORWELL FITNESS HOME WORKOUTS 22-06-2020

Monday 22nd June

DAILY-5 WARM-UP

1:00 Cardio Choice into…

4 SETS (:20 ON / :10 OFF)*

MOVT 1 – Single DB Strict Press

MOVT 2 – Mountain Climbers

*Both movements = 1 Set

FULL-BODY STRENGTH

EMOM x 15 MINUTES
MIN 1 & 2 – AMRAP of…1 Slow Sumo Deadlift + 2 Hang Power Clean + 3 Slow Front Squats
MIN 3 – :50 Double DB Front Rack Hold

FULL-BODY WORKOUT

AMRAP x 7 MINUTES

1:00 Cardio Choice

35 Double Unders

7 Hang Squat Cleans

-Rest 1:00-

AMRAP x 7 MINUTES 1:00 Cardio Choice 35 Double Unders
7 Hang Squat Cleans

FINISHER

EMOM x 6 MINUTES
MIN 1 – Slow Bicycle Crunches
MIN 2 – :30 L Side Plank / :30 R Side Plank

Tuesday 23rd June

 

DAILY-5 WARM-UP

2:00 Cardio Choice into…

EMOM x 3 MINUTES
10 Up-Downs + Max Good Mornings

PUSH x PULL STRENGTH

4 SETS ON A 12:00 CLOCK… 12 DB Pull Overs
12 Close Grip DB Bench Press

(Score is Load)

PUSH x PULL WORKOUT

ON A 5:00 RUNNING CLOCK… 20 DB Suitcase Lunges
15 DB Renegade Rows*
20 DB Push Press

Max Burpees in Remaining Time -Rest 2:00-

ON A 7:00 RUNNING CLOCK… 30 DB Suitcase Lunges
25 DB Renegade Rows
30 DB Push Press

Max Burpees in Remaining Time

*1 Rep Renegade Row = 1 Push-Up + 1 Row L + 1 Row R

Wednesday 24th June

DAILY-5 WARM-UP

1:00 Cardio Choice into…

AMRAP x 4 MINUTES

30 Single Unders
20 Shoulder Taps
10 Tuck-ups

BODYWEIGHT PUMP

AMRAP x 3 MINUTES

10 Slow Deadbugs
5 Plank to Push-Back

-Rest :30-

AMRAP x 3 MINUTES

10 Alt V-Ups
5 Plank to Push-Back*

1 Rep = Plank then drive hips back to “frog” position with arms extended and palms planted

FULL-BODY SWEAT WORKOUT
EMOM x 25 MINUTES*
MIN 1 – Cardio Choice 1

MIN 2 – DB Ground to Overhead (Single or Double)

MIN 3 – Sit-Ups

MIN 4 – Cardio Choice 2

MIN 5 – DB Hollow Hold (Single or Double)

*In each round, choose (2) different cardio choices

FINISHER

EMOM x 6 MINUTES
MIN 1 – Single DB Curls*
MIN 2 – :30 Single DB Press / :30 Single DB Overhead Hold

Thursday 25th June

DAILY-5 WARM-UP

1:00 Cardio Choice into…

EMOM x 2 MINUTES
:30 Jumping Jacks
:30 Alt. Samson Stretches

EMOM x 2 MINUTES :30 Burpees
:30 Reverse Lunges

PUSH x PULL STRENGTH

4 SETS
:45 DB Floor Press Hold -Rest :15-
:45 DB Bent Over Row Hold -Rest :15-
1:00 Slow Alt. Sit-Thrus

-Rest 1:00 b/t Sets-

PUSH x PULL WORKOUT

AMRAP x 14 MINUTES
14 DB Deadlifts
14 Push-Ups
14 Mt. Climber + Jump Over DBs*

1 Rep = Mt. Climber L + Mt. Climber R + Jump Over DB

Orwell Conditioning 6:00pm

WARM UP AMRAP 5 

10 Air Squat 

15 Groiners 

20 Star Jumps 

EMOM 10 

MIN 1 – 10-15 Burpee

MIN 2 – 10-15 Sit ups 

60 Sec Rest 

EMOM 10 

MIN 1 10 ALT Hang Clean & Press

Min 2 50 Sec Skipping 

60 Sec Rest 

EMOM 10

Min 1 – 45 Sec Russian Twists 

Min 2 – 45 Sec Up Downs 

Friday 26th June

 

DAILY-5 WARM-UP

2:00 Cardio Choice

into…

AMRAP x 3 MINUTES
10 DB Bent Over Rows
8 Lateral Jumps Over DB 3/3 Single DB Deadlift

FULL-BODY STRENGTH

3 SETS ON A 12:00 CLOCK…
15 Slow DB Good Mornings

7/7 Single DB Around the Worlds*

1:00 Bear Crawl Hold**

*Start with DB in Goblet Hold and rotate it around head slowly in single direction until return to Goblet Hold. Each full rotation is 1 Rep.

**Also referred as Quad Crawl Hold

FULL-BODY SPRINT WORKOUT
EMOM x 8 MINUTES

MIN 1 – :50 Alt DB Hang Snatch

MIN 2 – Moderate Cardio Push

-Rest :30-

EMOM x 4 MINUTES
MIN 1 – :50 Single DB Alt. Up-Down

MIN 2 – Hard Cardio Push

-Rest :30-

EMOM x 2 MINUTES
MIN 1 – :50 DB Slides

MIN 2 – Max Effort Cardio Push

FINISHER

EMOM x 6 MINUTES
MIN 1 – :45 Heel Taps Over DB

MIN 2 – :45 Slow Hollow Rocks then…

Saturday 27th June

 

DAILY-5 WARM-UP

1:00 Cardio Choice into…

EMOM x 4 MINUTES
12 Air Squats + Max Plank Hold

SATURDAY SQUATS

EMOM x 9 MINUTES
MIN 1 – Slow DB Goblet Squats (Heels Elevated)
MIN 2 – Fast DB Goblet Squats (Normal)
MIN 3 – :45 Squat Hold

FULL-BODY WORKOUT

5 SETS FOR MAX REPS
1:00 – Air Squats
1:00 – DB Wide Stance DB Russian Swing
1:00 – Double Unders
1:00 – DB “Double Squat” Thrusters*

-Rest 1:00 b/t Sets-

*1 Rep = 2 Squats + 1 Overhead

Sunday 28th June

DAILY-5 WARM-UP

2:00 Cardio Choice into…

AMRAP x 3 MINUTES

2 Sit-Ups
2 Push-Ups

BODYWEIGHT PUMP

3 SETS
30 DB Plank Taps

20 High Alt. Flutters*

10 Skater Hops**

-Rest 1:00 b/t Sets-

*High Flutters goal is to leave one leg parallel to the ground and lift the opposite leg perpendicular to the ground.

**1 Rep = Jump L + Jump R

SUNDAY SWEAT

3 SETS
AMRAP x 9 MINUTES
1:30 Cardio Choice

20 Alt. Jumping Lunges

15 Russian Twist + Tuck-Up*

10/10 Single DB Strict Press

-Rest 1:30 b/t Sets-

*1 Rep = Twist L + Twist R + Tuck-Up

Close Menu