ORWELL FITNESS ONLINE PROGRAMME 22-03-2021

Monday 22nd March

DAILY-5 WARM-UP

2:00 Cardio Choice

Into AMRAP 3:00

10 DB Lunges

10 DB Curl to Press

10 Up-Downs

FULL-BODY STRENGTH

4 SETS FOR QUALITY – Go every 2:30

12  Slow Single or Double DB Romanian Deadlifts

20 Alt Cossack Squats

FULL BODY WORKOUT

3 SETS FOR MAX REPS
1:30 – Max Alt Single DB Devil’s Press 

-Rest :30-

1:30 – Cardio Choice

-Rest :30-

1:30 – Max Weighted Sit-Ups

-Rest :30-

FINISHER 

5 SETS
:30 Flutter Kicks

:30 Superman Hold

Tuesday 23rd March

DAILY-5 WARM-UP

2:00 Cardio Choice into…

EMOM x 3 MINUTES
10 High Knees
10 Single DB Strict Press
10 Single DB Bent Over Rows

PUSH x PULL STRENGTH

EMOM x 15 MINUTES
MIN 1 – :45 DB Pullovers

MIN 2 – :45 Close Grip Floor Press

MIN 3 – :45 Plank

PUSH x PULL WORKOUT

4 SETS
AMRAP x 4 MINUTES

1 DB Thruster

2 DB Push Press

3 DB Bent Over Rows

4 Up Down Over DB 

-Rest 1:00 b/t Sets-

Wednesday 24th March

DAILY-5 WARM-UP

1:00 Cardio Choice into…

AMRAP x 4 MINUTES

12 Star Jumps

12 Lunges

12 Glute Bridge-Ups

BODYWEIGHT PUMP

6 SETS (:20 ON / :10 OFF)

MOVT 1 – Double Unders (High Knees or Star Jumps)

MOVT 2 – Max Lunges (or air squats)

FULL-BODY SWEAT WORKOUT
E2MOM x 10 MINUTES

1:00 Cardio Choice

16 DB Box Step Ups/ Lunges 

Into…

E2MOM x 10 MINUTES
10 Burpees + Extra Push-up

Max Cardio in Remaining Time

FINISHER

40 Floor Press

40 Bicep Curls

40 Leg Lifts

40 Skull Crushers

*Break up in any order or in any combination in sets/reps.

Thursday 25th March

DAILY-5 WARM-UP

1:00 Cardio Choice into…

3 SETS
:30 DB Strict Press :30 Goblet Squats

into…

AMRAP x 1 MINUTE

Max Alt. V-ups

PUSH x PULL STRENGTH

4 SETS
AMRAP x 3 MINUTES

12 DB Front Squats

12 Single DB G2OH

-Rest 1:00 b/t Sets-

PUSH x PULL WORKOUT

EVERY 4:00 x 4 SETS
40 Double Unders / 80 Skips 

20 Sit Ups 

20 Alt DB Hang Snatches

40 Double Unders / 80 Skips 

Max Plank Hold in remaining time -No Additional Rest b/t Sets-

Friday 26th March

DAILY-5 WARM-UP

2:00 Cardio Choice into…

EMOM x 3 MINUTES
5 Sit-Ups

10 Jumping Air Squats

30 Mountain Climbers

FULL-BODY STRENGTH

4 SETS ON A 12:00 CLOCK…

8 DB Manmakers
24 Alt V-Ups

FULL-BODY SPRINT WORKOUT
3 SETS FOR MAX REPS
1:00 -Single DB Push Press

1:00 – Single DB Sumo Deadlift High Pull

1:00 – Box Step-Ups

1:00 – DB Slides 

1:00 – Single DB Bicep Curl

-Rest 1:00 b/t Sets-

FINISHER

ON A 4:00 RUNNING CLOCK…

2:00 Max Weighted Deadbugs

Immediately into…

2:00 of Max Plank Shoulder Taps 

Saturday 27th March

CrossFit Open Workout 21.3

 

Sunday 28th March  

DAILY-5 WARM-UP

1:00 Cardio Choice

into…

AMRAP x 1 MINUTE Max Reverse Lunges

into…

AMRAP x 1 MINUTE Max DB Upright Rows

into…

AMRAP x 1 MINUTE Max High Knees

into…

AMRAP x 1 MINUTE Max Push-ups

BODYWEIGHT PUMP

AMRAP x 3 MINUTES

20 Deadbugs
20 Glute Bridges

-Rest 1:00-

AMRAP x 3 MINUTES

20 Deadbugs
20 Glute Bridges 

SUNDAY SWEAT

AMRAP x 20 MINUTES*

1 DB Deficit Push-Up

2 DB Hang Power Clean

3 Burpees

*Each round, DB Deficit Push-Up increases by 1, DB Hang Power Clean increases by 2, Burpees increase by 3 reps.

1,2,3…2,4,6…3,6,9…etc.