ORWELL FITNESS OUTDOOR PROGRAMME 29-03-2021

Monday 29th March

Warm-Up

2 mins machine….into

AMRAP 4

6 ALT Groiners with twist

20 Shoulder taps

10 BW Good Mornings

Strength

1 Set Every 2:30 mins x 5

10 DB/KB Push Press (3 second Eccentric)

10 DB/KB Bent Over Row (3 second Eccentric)

Workout

2 mins on 1 min off x 6

16 ALT Hang Snatch Max Distance machine

 

Orwell Conditioning

 Warm-Up

2 mins machine….into

AMRAP 4

6 ALT Groiners with twist

10 Shoulder taps

10 Single DB Push Press

10 DB swings

Conditioning

Every 5:00 x 5 Sets

20 Alt DB Hang Snatch

50 Double Unders/100 Single Skips

10 Push Press each arm

Max cals remaining time

 

Tuesday 30th March

Warm-Up

AMRAP 6

2 Walkouts

4 Kang Squats

6 Lunges

8 Seated Squat Rotations

Strength

Every 2:00 x 5 Sets

10 DB/KB Squats (front rack or Goblet) (3 second eccentric)

Workout

EMOM 21

MIN 1 – 8-15 Burpees

MIN 2 – 15-20 KB Swings

MIN 3 – 40 seconds Hollow Hold  

 

Orwell Conditioning 

Warm-Up

AMRAP 6

2 Walkouts

4 Kang Squats

6 Lunges

8 Seated Squat Rotations

Conditioning

EMOM 28

MIN 1 – 8-15 Burpees

MIN 2 – 15-20 KB Swings

MIN 3 – 15-20 Goblet Squats

MIN 3 – 40 seconds Hollow Hold  

FINISHER 4 SETS

:30 Sec Plank

:30 Sec Glute bridges

 

Wednesday 31st March

Warm-Up

2 mins machine……into

AMRAP 4

10 Scapula push ups

5/5 thread the needle

10 Slam Ball Deadlifts

Strength

EMOM 10:00

MIN 1 – 10-20 Push Ups

MIN 2 – :30 Slam Ball Russian Twists

Workout

AMRAP 20

400/500m Machine

20 Slam Balls

20 Ab Mat Sit Ups

 

Orwell Conditioning

Warm-Up

2 mins machine……into

AMRAP 4

10 Scapula push ups

5/5 thread the needle

10 Slam Ball Deadlifts

Conditioning

AMRAP 30

400m Run

400/500m Machine

20 Slam Balls

10-20 Push ups

 

Thursday 1st April

Warm-up

1 minute machine….into

AMRAP 4

5 Air squats + 5 Single DB Push Press + 5 Walk outs

Strength EMOM 10:00

Min 1: 10 Thrusters

Min 2: 16 Renegade Rows (No Push up)

Conditioning

AMRAP 15

15 DB Push Press

12/15 Cal Machine

50 Double Unders/100 Skips

12/15 Cal Machine

 

Orwell Conditioning 

Warm-up

1 minute machine….into

AMRAP 4

5 Air squats + 5 Single DB Push Press + 5 Walk outs

CONDITIONING 

AMRAP 20

1 Renegade Row (ascend by 1 rep each round)

2 Thrusters (ascend by 2 rep each round)

3 Cal machine (ascend by 3 cals each round)

FINISHER

Tabata DB Hollow Flutter kicks

 

Friday 2nd April

Warm Up

10 BW Good Mornings

10/10 Leg Swings

5 Up Downs

5 Push up to Pike

Strength: Every 2:00 x 5

Dumbbell Complex

1 Deadlift 3 Hang Squat Cleans 5 Push Press (LEFT SIDE)

1 Deadlift 3 Hang Squat Cleans 5 Push press (RIGHT SIDE)

Workout

EMOM 18:00 (:45 on :15)

MIN 1 – Alt DB Clean and Press   

MIN 2 – Alt V Ups

MIN 3 – Burpees

 

Orwell Conditioning 

Warm Up

10 BW Good Mornings

10/10 Leg Swings

5 Up Downs

5 Push up to Pike

CONDITIONING 

EMOM 10

8-10 DB Hang Clusters 

2:00 Rest

Into…

EMOM 18:00 (:45 on :15)

MIN 1 – Alt DB Power Clean/Muscle Clean

MIN 2 – Alt V-Ups 

MIN 3 – Burpees 

 

Saturday 3rd April

Warm Up

1 Minute machine 

AMRAP 4 

5 walk outs 

5/5 Groiners 

10 Glute bridges 

5 Air squats 

Strength

4 Sets (Every 2:30)

12 DB/KB Romanian DL  

12 DB/KB Lunges

Workout

Every 3:00 on :30 off x 5 Sets

20 KB Swings

15 Ab Mat Sit Ups

Remaining time distance on machine

 

Orwell Conditioning 

Warm – Up

1 Minute machine 

AMRAP 4 

5 walk outs 

5/5 Groiners 

10 Glute bridges 

5 Air squats 

Workout

Every 3:00 on :30 off x 8 Sets

20 KB Swings/ Goblet squats (alternate movements each round)

15 Ab Mat Sit Ups / Alternating V ups (alternate movements each round)

Remaining time distance on machine

 

Sunday 4th April

Warm Up

3 Rounds

1:00 Machine (increase effort each round)

10 Air Squats

10 Alt DB Deadlift

5 Up Downs

Easter Sunday Sweat – 30:00 Cap

1000m/850m Machine Buy In

80 Double Unders / 160 Skips

60 BW Lunges

40 Alt DB Snatch

20 Burpees

Run 400m

20 Burpees

40 Alt DB Snatch

60 BW Lunges

80 Double Unders / 160 Skips

1000m/850m Machine Buy Out