ORWELL FITNESS PROGRAMME 29-06-2020

Monday 29th June

WARM-UP

EMOM x 6 MINUTES
MIN 1 – :45 Russian KBS MIN 2 – :45 Lunge + Twist MIN 3 – :45 Air Squats

STRENGTH

8-6-4-8-6-4 Front Squat

WORKOUT

AMRAP x 10 MINUTES
3-6-9 and so on…
Front Squats 60KG 40KG

Toes to Bar

Tuesday 30th June

WARM-UP

AMRAP x 3 MINUTES

2 Push-up
4 Up-Downs
6 Slam Balls

-Rest 1:00-

TABATA (:20 ON / :10 OFF)

ROUNDS 1&2 Single Unders

ROUNDS 3&4 Single Single Double Under

ROUNDS 5&6 Single Double Under

ROUNDS 7&8 Double Unders 

STRENGTH

8-6-4-8-6-4 Push Press

WORKOUT

ON A 2:00 RUNNING CLOCK… Max Double Unders

Into…

EMOM x 8 MINUTES

MIN 1 – :45 Push Press 60kg 40kg 
MIN 2 – :45 Slam Balls

Into…

ON A 2:00 RUNNING CLOCK… Max Double Unders

Wednesday 1st July

WARM-UP

3 ROUNDS (6 MINUTE CAP)

24 Star Jumps 

12 Reverse Lunges

12 Up-Downs

12 Step-ups

12 Wide-Stance Good Mornings

STRENGTH

8-6-4-8-6-4 Deadlift

WORKOUT

EMOM x 6 MINUTES
MIN 1 – 10 Deadlifts 75kg/50kg
MIN 2 – 8 Up-Down Box Jumps

-2:00 Rest-

AMRAP x 6 MINUTES
5 Deadlifts 85kg/65kg

7 Burpees

9 Box Jumps

Thursday 2nd July

WARM-UP

EMOM x 6 MINUTES

MIN 1: :45 Bike

MIN 2: :45 Push-ups

MIN 3: :45 Bike

MIN 4: :45 Wall Ball Front Squats

MIN 5: :45 Bike

MIN 6: :45 Hollow Body Hold

STRENGTH

7-7-7-7-7 Bench Press

WORKOUT

EVERY 2:00 x 5 SETS
12/10 Cal Bike
15 Wall Balls 

Friday 3rd July

WARM-UP

AMRAP x 7 MINUTES

200m Row

10 Quad Heel Taps

10 Alt. DB High Pull

5 Broad Jumps

STRENGTH

EMOM x 10 MINUTES 5 Hang Power Cleans

WORKOUT

AMRAP x 14 MINUTES 21/16 Cal Row
15 Tuck-ups
9 Hang Power Cleans 60kg/40kg

Saturday 4th July

WARM-UP

AMRAP x 5 MINUTES
5 Scap Push-ups + 10 Mountain Climbers
5 Lunge-Lunge Squats*
10 Hollow Rocks
10 Arm Haulers

*Lunge-Lunge-Squat = Lunge on each leg + Air Squat

STRENGTH

ON A 10:00 RUNNING CLOCK… 2-4-6 and so on…*
Strict Pull-up
Deficit Push-up

*After each full round complete a 400m Bike or 150m Row at EZ pace.

WORKOUT

4 SETS FOR MAX REPS

1:00 – Pull-Up or Ring Rows

1:00 – Box Dips

1:00 – DB Goblet Squats 

-1:00 Rest b/t Sets-

Sunday 5th July 

WARM-UP

AMRAP x 6 MINUTES
10 Alt. DB Deadlifts
:30 SA DB Overhead Hold/Side 10 Alt. Lunges
100m Jog

STRENGTH

EMOM x 12 MINUTES
MIN 1 – 15 KB High Pull

MIN 2 – 20 DBL KB Shrugs

MIN 3 – 20 DBL KB Calf Raises

WORKOUT

2 ROUNDS FOR TIME

20 Kettlebell Swing 24kg/16kg

30 Alt. DB Hang Snatch 22.5kg/15kg

400m Run

50 Walking Lunges

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