ORWELL FITNESS OUTDOOR PROGRAMME 6-07-2020

Monday 6th July

WARM-UP

AMRAP x 5 MINUTES

100m Jog 
10 Scap Push-ups
10 Up Downs 

STRENGTH

EMOM x 8 MINUTES

10 ALT Hang Power Snatch 

WORKOUT

AMRAP x 12 MINUTES

6 Burpees

8 Hang Power Snatch 

8-10 Cal Machine 

Tuesday 7th July 

WARM UP – TABATA (5 Sets)

Alt. between 

Air Squats

Shoulder Taps

WORKOUT

AMRAP 20:00

(PARTNER WORKOUT) I Go You Go

(You will have your own machine & plate)

Run 100m 

10 Plate GTOH 

8-10 Up Down Plate Hops 

Wednesday 8th July

WARM-UP

AMRAP x 6 Minutes

100-200m Run

5/5 SA KB Deadlift

5/5 SA Russian KBS

10 Goblet Squats

STRENGTH

Every 90 Seconds x 5

8 KB/DB Front Squat

WORKOUT

FOR TIME
30-20-10*

Front Squats

Kettlebell Swings 

*Complete a 400m Run after each full round.

Thursday 9th July 

WARM UP

AMRAP x 5 Minutes 

10 Boot Strappers 

10 Seated Squat Rotations 

30 Seconds Machine 

WORKOUT 

4 Rounds

4 Minute Machine into 

*2 Minute Max Sit Ups/Max Push Ups/Max Plank Hold/Max Burpees 

1:00 Rest between sets

Friday 10th July

WARM-UP

AMRAP x 5 MINUTES
8 KB or DB Strict Press

10 Alt. Lunges

12 Scapula Push-ups

100m Run

STRENGTH

Every 90 Seconds x 5

12 KB/DB Push Press

WORKOUT 
EVERY 3:00 x 5 SETS
10 Push Press

15 Push-ups

10 AB Mat Sit Ups 

100-200m Run 

Saturday 11th July 

WARM-UP 

60 Seconds Machine 

AMRAP x 4 Minutes 

10 DB/KB Deadlift 

10/10 DB/KB Push Press 

10 Goblet squat

WORKOUT

30-20-15-10

DB/KB Power Clean 

Calories Machine 

Sunday 12th July 

WARM-UP

2-3 ROUNDS FOR QUALITY (5 MINUTE CAP)
15 Air Squats

30 Mountain Climbers

10 Up Downs

15 Russian KBS

STRENGTH

Every 90 Seconds x 5

12 KB/DB Deadlift 

WORKOUT

AMRAP x 6 MINUTES 2,4,6 and so on…
Single KB/DB Deadlifts

Single Arm Thrusters

Up-Downs

-2:00 Rest-

AMRAP x 6 MINUTES 2,4,6 and so on…

Single KB/DB Deadlifts

Single Arm Thrusters

Up-Downs

*Restart back at 2 reps in the second effort.

Orwell Weightlifting Programme 

Session 26

SNATCH

40%/3          50%/2      60%/2

70%/2            80%/2      90%1   Continue to 1RM

CLEAN & JERK

40%/3          50%/2      60%/2

70%/2+2            80%/2+2      90%/1+1   Continue to 1RM

SPEED BACK SQUAT

60%/3         70%/3           80%/2

(90%1)2

JUMPING ALTERNATING LUNGES

4 x 10+10

ACCESSORIES

A1-Snatch sots press 4 x 8

A2-Clean sots press   4 x 8

Rest 1 min

Session 27

SNATCH PULL + POWER SNATCH

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

70%/2+1            (75%/2+2)4

POWER CLEAN + JERK

50%/2+2         60%/2+2       70%/2+2

(80%/2+1)4      

SPEED FRONT SQUAT

60%/3         70%/3           80%/2

(85%/2)3

CORE CIRCUIT

20 leg raises

20 Crunches

1 min Plank

X 4

SESSION 28

CLEAN AND JERK

50%/2+2           60%/2+2                  70%/1+1

 80%/1+2          (85%/1+2)3       

SNATCH

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

(80%/2)3

SPEED BACK SQUAT

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

(85%/3)3     

SNATCH PULL

60%/3          70%/2                           80%/2                

 90%/2          (100%/3)3                      

SINGLE LEG HORIZONTAL JUMPS

5 x 4 each side  

CIRCUIT

Banded upright row 15

Banded bicep curls 15

Banded tricep extensions 15

 X 4

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