ORWELL FITNESS OUTDOOR PROGRAMME 20-07-2020

Monday 20th July

WARM-UP

AMRAP x 5 MINUTES 2,4,6, and so on…

Air Squats 

Up-Downs

Tuck-Ups

STRENGTH

KB Sumo DL High Pull 12 reps every 90sec x 5

WORKOUT

FOR TIME

10 Burpees

10 Sit ups

10 Goblet Squat

200m Run

20 Burpees

20 Sit Ups

20 Goblet Squat

400m Run

25 Burpees

25 Sit Ups

25 Goblet Squat

800m Run

Tuesday 21st July

WARM-UP

EMOM x 6 MINUTES (:45 ON/ :15 OFF)
MIN 1 – Single Unders

MIN 2 – Slam Ball Front Squats

MIN 3 – Single Unders

MIN 4 – Slam Ball Push Press

MIN 5 – Single Unders

MIN 6 – Slam Ball Thrusters

STRENGTH

EMOM x 10 MINUTES

Min 1: 8-15 Push Ups

Min 2: 30 Second Hollow Flutter Kicks

WORKOUT

AMRAP x 10 MINUTES

5-10-15 and so on.. Slam Balls

10-20-30 and so on… Double Unders/Single Unders 

Wednesday 22nd July

WARM-UP

3 SETS
:30 Machine

5 Walkout + Hip opener 

10/10 Single Arm DB Deadlifts

8/8 Single Arm DB Hang Cleans

STRENGTH

EVERY :30 x 10 SETS 4 DB Power Cleans

WORKOUT

EVERY 3:00 x 5 SETS

10-20 Cal Machine

10 Hang Power Cleans

8-12 Burpees

Thursday 23rd July

WARM-UP

AMRAP x 5 MINUTES

7 Bootstrappers

7 Scap Push-ups

7 V-ups

7 Air Squats

STRENGTH

Front Squat 8-12 Reps Every 90 Sec x 6

WORKOUT

AMRAP x 12 MINUTES
7/7 DB Single arm Thruster

14 Ab Mat Sit Ups

200m Run

Saturday 25th July

Orwell Conditioning

(Outside Option)

WARM-UP

AMRAP x 5 MINUTES

30 Sec Machine

5 Walk out + Groiner

10 Air squats

WORKOUT

MIN 1 – 10-15 Cal Machine

MIN 2 – 12-20 Slam Balls

MIN 3 – 12-20 Slam Ball Squats

MIN 4 – 30 Sec Ab Mat Sit ups/Plank

 

Workout Of The Day

WARM-UP

AMRAP X 5 MINUTES

5 Walkout with hip opener and pike

5 Deadlifts

10 Air squats

Strength

Barbell Complex: EMOM x 8:00

3 Power Clean and Push Press (Power Cluster)

WORKOUT

AMRAP 10

7 Hang Power Cleans

5 Front Squats

10-15 Cal Machine

Sunday 26th July

Orwell Conditioning (Outside Option)

Warm up

2:00 machine (increase effort every 30 seconds)

3 Sets

10 Cossack Squats

10 KB Deadlift

8/8 Kneeling thread the needle

WORKOUT

AMRAP x 5 MINUTES

21-15-9

KB Swings

Goblet Squats

2 mins rest

AMRAP x 8 MINUTES

30-20-10

Cal Machine

HR Press Ups 

2 mins rest

AMRAP x 5 MINUTES

21-15-9

KB swings

Goblet squat

 

Workout Of The Day

WARM UP 

10 leg swings each side

10 Glute Bridges

10 Plank Rotations

5/5 DB Deadlift

WORKOUT

3:30 on :90 off x 5

20 Alt Lunges

20 Down Ups

20 Alt DB Snatch

Max Skips/Double Unders

Orwell Weightlifting Programme

Session 4

SNATCH

40%/3          50%/3      60%/3

70%/3         (75%/3)3

CLEAN

50%/2          60%/2     70%/2

(80%2)3

BACK SQUAT

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

(90%/1)4 

COUNTER MOVEMENT JUMP

5 x 5

ACCESSORIES

4 x

Clean SOTS press x 8

Front Squats max Speed x 10 (move fast eccentrically and concentrically)

Session 5

SNATCH PULL + POWER SNATCH

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

70%/2+2            (75%/2+1)3

POWER CLEAN + JERK

50%/2+2         60%/2+2       70%/2+2

(80%/2+2)3

PAUSED FRONT SQUAT

3 second pause at bottom

60%/3         70%/3           (80%/3)5       

ACCESSORIES

Push-ups 4 x 10

Pull-up        4 x 5-8

CORE

4 x

Dead Bug x 1 min

Plank        x 1 min

Russian Twist x 1 min

SESSION 6

CLEAN AND JERK

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

(80%/2+3)3

SNATCH

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

(80%/3)3       

PAUSED BACK SQUAT

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

(85%/2)4                     

SNATCH PULL

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

80%/3                 (90%3)3

COUNNTER MOVEMENT JUMP

5 x 5  

CIRCUIT

Unloaded BB x 4

Snatch Sots Press x 8

Overhead Squat x 8 (tempo 32X1)