ORWELL FITNESS ONLINE PROGRAMME 15-03-2021

Monday 15th March

DAILY-5 WARM-UP

1:00 Cardio Choice

into…

AMRAP x 4 MINUTES

10 DB Goblet Squats

:30 Plank

:30 Cardio Choice

FULL-BODY STRENGTH

E2MOM x 10 MINUTES
16 Pike Shoulder Taps
10 Single Pause DB Goblet Squats

BASELINE WORKOUT “NCGO BASELINE I”
I. AMRAP x 10 MINUTES
7 Up-Downs

7 Push-Ups

7 DB Front Squats

 -Rest 2:00 b/t Efforts-

II. AMRAP x 3 MINUTES Max Burpees

FINISHER

EMOM x 5 MINUTES
30 Russian Twists + Max Tuck Hold/Hollow Hold

Tuesday 16th March

DAILY-5 WARM-UP

1:00 Cardio Choice into…

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

MOVT 1 – Star Jumps

MOVT 2 – Air Squats

*Both movements = 1 Set

PUSH x PULL STRENGTH

4 SETS ON A 10:00 CLOCK…

10/10 Single DB Suitcase Deadlift

10/10 Single Arm DB Strict Press

BASELINE WORKOUT “NCGO BASELINE II”

4 SETS FOR MAX REPS

1:00 – Max Air Squats

1:00 – Max DB Power Clean

1:00 – Max Double Unders/Single Unders

1:00 – Max DB Push Press

-Rest 1:00 b/t Sets-

Wednesday 17th March

DAILY-5 WARM-UP

2:00 Cardio Choice into…

EMOM x 3 MINUTES
50 Single Unders into Max Lunges

BODYWEIGHT PUMP

EMOM x 6 MINUTES
MIN 1 – :50 Jumping Lunges

MIN 2 – :50 Up-Down + Mountain Climbers

FULL-BODY SWEAT WORKOUT
EMOM x 24 MINUTES
MIN 1 – :50 Max Burpees

MIN 2 – :50 Max Alt. Sit Thrus

MIN 3 – :50 Max Walking Lunges

MIN 4 – :50 Max Quad Heel Taps

MIN 5 – :50 Max Cardio Choice

MIN 6 – Rest

Thursday 18th March

DAILY-5 WARM-UP

1:00 Cardio Choice

into…

AMRAP x 4 MINUTES

20 Mountain Climbers

10 DB Upright Row

10 DB Strict Press

10 Air Squats

PUSH x PULL STRENGTH

4 SETS FOR MAX REPS*
:30 Single DB Strict Press

:30 OH Hold

:30 Single DB High Pull

:30 Single DB RDL

1:00 Plank

*No rest between sets

PUSH x PULL WORKOUT

EVERY 3:00 x 4 SETS

1:00 Cardio Choice

10 DB Renegade Row (with push up)

-Rest Remaining Time b/t Sets-

FINISHER

5 SETS (:20 ON/:10 OFF)
MVMT 1 – Single DB Hammer Curls

MVMT 2 – Single DB Lying Tricep Ext

Friday 19th March

DAILY-5 WARM-UP

2:00 Cardio Choice into…

EMOM x 3 MINUTES
:30 Plank Alt Shoulder Taps

:30 Bodyweight Goodmornings

FULL-BODY STRENGTH

5 SETS ON A 10:00 CLOCK…

16 DB Russian Swing

4/4 Single Arm DB Up-Down*

*Perform all 4 on one side before switching hands

BASELINE WORKOUT “NCGO BASELINE III” 3 SETS*
AMRAP x 6 MINUTES

3 DB Deadlifts

6 DB Hang Squat Clean

9 DB Thrusters

-Rest 2:00 b/t Sets-
*Pick up where you left off Each Set

FINISHER

3 SETS
15 Hollow Rocks or 20 Second Hollow Hold 

15 Superman Lifts 

Saturday 20th March

CrossFit Open Workout 21.2

 

Sunday 21st March

DAILY-5 WARM-UP

1:00 Cardio Choice into…

EMOM x 4 MINUTES
7 Burpees into Max Single Unders

BODYWEIGHT PUMP

AMRAP x 3 MINUTES

12 Push-Up

24 Glute Bridges

-Rest :30-

AMRAP x 3 MINUTES

12 Push-Up

24 Supermans

SUNDAY SWEAT

5 SETS
AMRAP x 4 MINUTES

20 Double Unders
3 DB Devil’s Press
10 Plank Rotations
3 DB Devil’s Press

-Rest 1:00 b/t Sets-