ORWELL FITNESS OUTDOOR PROGRAMME 05-04-2021

Monday 5th April

Warm up: 200m Jog into…

3 Rounds of

10 Pike toe touches

10 Shoulder Taps

5/5 Thread the needle

10 Slam Ball Deadlift

Strength Every 2 minutes x 5

10 Floor Press

10 DB Bent Over Row

10 Single DB Bicep Curl

Workout

8:00 AMRAP – Ascending Ladder 3,6,9,12,15 etc

Slam Balls

Up Downs

DB Weighted Sit Ups

1:00 Rest

Repeat

 

O.C CLASS

Workout

8:00 AMRAP – Ascending 3,6,9,12,15 etc

Slam Balls

Up Downs

Ab Mat Sit Ups

1:00 Rest

8:00 AMRAP – Ascending Ladder 3,6,9,12,15 etc

Alt DB Hang Clean and Press

Down Ups

Tuck Ups

1:00 Rest

8:00 AMRAP – Ascending Ladder 3,6,9,12,15 etc

Single DB Thruster

Burpees

 

Tuesday 6th April

Warm up: x 3

30 Sec walk outs / up downs / burpees

30 Sec Air Squats  / good mornings / seated squat rotations

30 Sec shoulder taps / groiners / push up to pike

Strength

Every 90 Seconds x 7 Rounds

7 Hang Clusters with extra Press

Workout

Every 3:30 Complete the following for 5 Sets;

6 DB Manmakers

200m Run

 

O.C CLASS

Workout

Alternating Tabata (8:00)

Movement 1: Single Skips/Double Unders

Movement 2: Air Squats

2:00 Rest, Into

Every 3:30 for 6 Sets

6 DB Manmakers

200m Run

 

Wednesday 7th April

Warm Up:

2 Minutes machine…Into

EMOM 3:00

10 Air Squats

5 Up Downs

10 Glute Bridges

Strength

Every 90 seconds x 6 Sets

Tempo DB/KB Squats (3 second eccentric)

5 x 8

Workout

5 Rounds for time – 14:00 time cap

15/18 Cal Machine

10 Burpees

10 Double DB Power Clean

 

O.Class

EMOM 15:00

Min 1: 12 Double DB Power Clean

Min 2+3: 450/500m Row/Ski or 1000/1200m Bike

Rest 3:00

EMOM 12:00

Min 1: 10-15 Cal Machine

Min 2: 8-12 Burpees

 

Thursday 8th April

Warm Up

200m Jog into 3 rounds…

10 Kang Squats

10/10 Leg Swings

10 KB Deadlift

10 Scapula Push Ups

 

Workout

Every 5:00 x 5 Rounds

200m Run

20 Russian KB Swings

15-20 HR Push Ups

20 Tuck Ups

 

O.Class

Same as WOD

 

Friday 9th April

Warm Up

5:00 AMRAP

5 Walkout with push up

5 Single DB RDL

5 Single DB Bent Over Row

5 Single DB Strict Press

Workout

DB Bear Complex

Every 2:30 x 5 Sets Complete 7 Reps of the complex

1 Power Clean

1 Front Squat

1 Push Press

1 Front Squat

1 Push Press

 

Post Workout Strength Circuit for Quality

4 Sets

20 DB Weighted Hip Bridges

20 DB Slides

 

O.Class

For time – 25:00 Cap

20 Slam Balls

20 Up Downs

20 Reverse Lunges

200m Run

30 Slam Balls

30 Up Downs

30 Reverse Lunges

400m Run

40 Slam Balls

40 Up Downs

40 Reverse Lunges

800m Run

 

Saturday 10th April

Warm Up

1:00 Machine into 4:00 EMOM

20 Mountain Climbers

5 Narrow Squats

5 Wide Squats

Plank Hold until :50

Strength EMOM 10:00

Min 1: 12 KB Sumo Deadlift High Pull

Min 2: :40 Hollow Hold  

Workout – 15:00 Cap

Buy in – Tabata Machine

(8 rounds; :20 on :10 off)

Into 5 Rounds

15 Plate GTOH

10 Burpees to Plate

Buy out

20/16 Cal Machine

 

O.Class

Buy In – Tabata Calories on machine

1:00 Rest Into

7 Rounds

15 Plate GTOH

10 Burpees to plate

1:00 Rest Into

Buy Out – Tabata Calories on machine

Finisher – 4 Sets

:30 Hollow Hold

:30 Plank Hold

:30 Rest

 

Sunday 11th April

Warm Up

5:00 AMRAP

10 DB Plank Reach Outs

10 Single DB Floor Press

10 Single DB RDL

10 Bootstrappers

Strength

Every 2:30 x 5 Sets

10 Normal/Tempo Push Ups

10 Tempo Bicep Curls

10 Tempo Skull Crushers

Workout

Running DT+  – 5 Rounds for Time – 15:00 Time Cap

200m Run

12 DB Deadlifts

9 DB Hang Squat Cleans

6 DB Push Press

 

O.Class

21 Hang Squat Cleans

200m Run

15 Hang Squat Cleans

200m Run

9 Hang Squat Cleans

200m Run

 

21 Push Press

50 DU/100 Skips

15 Push Press

50 DU/100 Skips

9 Push Press

50 DU/100 Skips

 

21 Single DB Alt Devil’s Press

21 Tuck Ups

15 Single DB Devil’s Press

15 Tuck Ups

9 Single DB Devil’s Press

9 Tuck Ups