ORWELL FITNESS HOME WORKOUTS 29-06-2020

Monday 29th June

DAILY-5 WARM-UP

2:00 Cardio Choice into…

EMOM x 3 MINUTES
20 Star Jumps + 20 DB Toe Taps

FULL-BODY STRENGTH

EMOM x 12 MINUTES
MIN 1 – :45 Slow DB Front Squats

MIN 2 – :45 Slow DB Romanian Deadlift

MIN 3 – :45 Tuck Hold

FULL-BODY WORKOUT

EMOM x 8 MINUTES
MIN 1 – Max DB Squat Clean

MIN 2 – Max Double Unders

-Rest 2:00-

EMOM x 8 MINUTES
MIN 1 – Max Burpee Over DBs

MIN 2 – Max Squat Hold

FINISHER 

AMRAP x 5 MINUTES

:30 Plank Hold
25 Plank Rotations

Tuesday 30th June

DAILY-5 WARM-UP

1:00 Cardio Choice

into…

AMRAP x 4 MINUTES
30 Mountain Climbers

20 Bicycle Crunches

10 Lateral Jumps Over DB

5 Up-Downs

PUSH x PULL STRENGTH

4 SETS ON A 12:00 CLOCK…

12 DB Push ups (:02 Pause at Top)
12 DB Upright Rows (:02 Pause at Top)

PUSH x PULL WORKOUT

AMRAP x 12 MINUTES

24 DB Alt. Hang Snatch

24 Alt. Jumping Lunges

24 Sit-Ups

Wednesday 1st July

DAILY-5 WARM-UP

1:00 Cardio Choice into…

EMOM x 4 MINUTES
8 Goblet Lunges + 8 Single DB Strict Press

BODYWEIGHT PUMP

AMRAP x 5 MINUTES

10 Alt. Bicycle Crunches

10 Glute Bridge-Ups

10 Leg Lifts

FULL-BODY SWEAT WORKOUT
EMOM x 8 MINUTES
MIN 1 – Cardio Choice
MIN 2 – AMRAP of 4 Single DB Deadlift + 4 Single DB Curls + 4 Single DB Push Press

-Rest 2:00-

AMRAP x 12 MINUTES

12 Up-Down + Tall Jump

12 Crossbody Mountain Climbers*

24 Plank Shoulder Taps

*1 Rep = L + R

FINISHER

AMRAP x 5 MINUTES
7 DB Around the World (L)

7 DB Around the World (R)

14 Standing Skull Crushers

Thursday 2nd July

DAILY-5 WARM-UP

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

MOVT 1 – Jumping Jacks

MOVT 2 – DB Alt. Snatch

*Both movements = 1 Set

PUSH x PULL STRENGTH

6 SETS ON A 15:00 CLOCK

12 DB Suitcase Shrugs
12 DB Strict Press
12 Single DB Front Raise

PUSH x PULL WORKOUT

3 SETS FOR MAX REPS

1:30 – DB Floor Press

1:30 – DB Renegade Row

1:30 – Hollow Rocks

-1:30 Rest b/t Sets-

Orwell Conditioning 6:00pm 

DAILY-5 WARM UP 

5 Walk Outs 

5 Up downs 

20 Star Jumps 

WORKOUT 

AMRAP 7 

MAX BURPEES (This is the open workout from 2012)

3 MINS REST

2 mins on 1 min off x 6 

18 Air squats 

18 Push Press

Max sit ups remaining time 

FINISHER 

60 second plank hold 

30 sec rest 

x 3 

Friday 3rd July

DAILY-5 WARM-UP

1:00 Cardio Choice into…

AMRAP x 4 MINUTES
10 SA Russian DB Swing (R)

10 SA Russian DB Swing (L)

5/5 Single DB Deadlift

FULL-BODY STRENGTH

3 SETS FOR MAX REPS

1:00 – DB Sumo Deadlift

1:00 – Tuck-Ups

1:00 – Wall Sit

FULL-BODY SPRINT WORKOUT
E2MOM x 10 MINUTES

10 Tuck Jumps

20 DB Hang Power Cleans

50 Double Unders

-Rest 2:00-

E2MOM x 10 MINUTES

10 Tuck Jumps
20 Alt. DB Snatch
50 Double Unders

FINISHER

5 SETS (:40 ON/ :20 OFF)
“Long” Plank*
*In the Long Plank, place you arms as far out in front of you as you can while maintaining an active hold.

Saturday 4th July

DAILY-5 WARM-UP

2:00 Cardio Choice into…

AMRAP x 3 MINUTES

10 Air Squats
7 DB Upright Rows
5 Push-ups

SATURDAY SQUATS

4 SETS ON A 12:00 CLOCK

10 Suitcase Lunge + Lunge to Curl*
10 Kang Squats

*1 Rep = 1 Lunge (R) + 1 Lunge (L) + Hammer Curl.

FULL-BODY WORKOUT

AMRAP x 16 MINUTES

6 Walking Lunges
4 V-ups
2 DB Thrusters

*Every round, the Walking Lunges go up by 6 reps, the V-Ups go up by 4 reps, and the DB Thrusters go up by 2 reps.

R1 = 6-4-2 / R2 = 12-8-4 / R3 = 18-12-6…and so on…

Sunday 5th July 

DAILY-5 WARM-UP

2:00 Cardio Choice into…

EMOM x 3 MINUTES
7 Burpees into Max Single Unders

BODYWEIGHT PUMP

EMOM x 6 MINUTES
6 Up-Downs

6 Hand Release Push-ups

6 Crossbody Mountain Climbers*

-Rest the Remainder of Each Minute-

*1 Rep = 1L + 1R

SUNDAY SWEAT

EVERY 4:00 FOR 5 SETS

1:30 Cardio Choice
15 Burpees
10 DBL DB Russian Swings

-Rest Remainder-

Orwell Weightlifting Programme 

Session 23

SNATCH

40%/3          50%/2      60%/2

70%/2            80%/2      90%1

95%/1

CLEAN

40%/3          50%/2      60%/2

70%/2            80%/2      90%1

95%/1

SPEED BACK SQUAT

60%/3         70%/3           80%/2

(90%1)2

JUMPING ALTERNATING LUNGES

4 x 10+10

ACCESSORIES

A1-Snatch sots press 4 x 8

A2-Clean sots press   4 x 8

Rest 1 min

Session 24

SNATCH PULL + POWER SNATCH

40%/2+2            50%/2+2         60%/2+2

70%/2+1            (80% 2+1)3           

POWER CLEAN + JERK

50%/2+2         60%/2+2       70%/2+2

80%/1+1            (85%/1+1)3   

FRONT SQUAT

60%/3         70%/3           80%/2

(90%2)2

CORE CIRCUIT

20 leg raises

20 Crunches

1 min Plank

X 4

SESSION 25

CLEAN AND JERK

50%/2+2           60%/2+2                  70%/1+1

 80%/1+2          (90%/1+2)4         

SNATCH

50%/3                 60%/3                     70%/3

80%/2                 (85%/2)2

SPEED BACK SQUAT

60%/2                 70%/2                      80%/2       

(85%/3)3     

SNATCH PULL

60%/3          70%/2                           80%/2                

 90%/2           100%/2                       (110%/1)4

SINGLE LEG HORIZONTAL JUMPS

5 x 4 each side  

CIRCUIT

Banded upright row 15

Banded bicep curls 15

Banded tricep extensions 15

 X 4

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