ORWELL FITNESS WOD PROGRAMME 02-07-2021

Monday 2nd August

WARM-UP

AMRAP x 5 MINUTES
20 Plate Hops

10 Step Ups

10 Plate Ground to Overhead

5 Push-Up to Pike

Into…
2 ROUNDS
7 Box Jumps

10 Elbow Punches

5 Push Press

5 Front Squat

STRENGTH

Week 6 of 9

Strict Press

1×3 @ 70%*

1×3 @ 80%

1×3 @ 90%

*Based off of 90% of Heavy 1-Rep
**Add 2.5kg-5kg to the working weight today.

WORKOUT

3 ROUNDS FOR TIME
21 Thruster

21 Box Jumps 

Orwell Gymnastics 6:00pm 

Bar Muscle up Practice 

2-4-6-8-10 Bar Muscle Up or variation 

4-8-12-16-20 DB Box Step Overs

Orwell Weightlifting 8:00pm

Clean + hang clean + jerk 6×1+1+1. 80-85%

Clean pulls(Pause in set up) 5×2 90-100%

 

Tuesday 3rd August

WARM-UP

3 ROUNDS
:30 Machine
5/5 SA Ring Row
3/3 DB or KB Windmill
5/5 SA DB or KB Front Rack Lunge*

*3rd Round Perform SA DB or KB OH Lunge. (DB/KB stays on the side of the front leg of the Lunge)

WORKOUT

EMOM x 28 MINUTES
MIN 1 – :50 Max Rope Climbs
MIN 2 – 15/12 Cal Bike/Row/Ski 
MIN 3 – 1/1 DB or KB Turkish Get-Ups (L/R) 
MIN 4 – :50 Max Sit-Ups

FINISHER

“TABATA”
8 SETS (:20 ON/:10 OFF) Russian Twist*

*Weighted Optional

Wednesday 4th August

WARM-UP

AMRAP x 8 MINUTES

10/8 Cal Machine

7/7 SA DB Sumo Deadlift

7/7 SA DB Swing

7/7 SA DB Arnold Press

10 Alt. V-Ups

STRENGTH

Week 6 of 9

Deadlift

1×3 @ 70%*

1×3 @ 80%

1×3 @ 90%

*Based off of 90% of Heavy 1-Rep
**Add 2.5-5kg to the working weight today.

WORKOUT

FOR TIME
25/20 Cal Row/Bike/Ski

25 Burpee to Plate

25 DBL DB Snatch

25 Burpee to Plate

25/20 Cal Row/Bike/Ski 

Orwell Weightlifting 7:00pm

Halting snatch + snatch 6×1+1 80-85%

Front squat 5×2 80-85%

 

Thursday 5th August

WARM-UP

4 SETS FOR QUALITY (10 MINUTE CAP)

5 Inchworms with Push-Up

7/7 DB Deadlift + Curl to Press

9/9 SA Ring Row

11 Alt.Quad Heel Taps

200m Run

WORKOUT

3 SETS FOR QUALITY
12 Supinated Barbell Bent Over Rows

10/10 Plate Around the Worlds (L/R)

:45 Plate OH Hold

:45 Plate Gun Hold

4 Wall Walks

FINISHER

3 SETS FOR QUALITY
10/10 Side Plank Bridge-Ups

1:00 Elbow Plank

 

Friday 6th August

WARM-UP

1 ROUND
1:00 Machine (EZ Pace)

6 Lunge + Lunge + Kang Squat

10 Up-Downs

Into…
1 ROUND
:45 Machine (Mod)
12 Air Squats
6 Burpees (EZ Pace)

Into…
1 ROUND
:30 Machine (Mod-Hard)

10 Barbell Back Squats

6 Burpees (Fast)

BASELINE WORKOUT “NCMETCON BASELINE II”
I. ON A 20:00 RUNNING CLOCK… Build to a Heavy 3-Rep Back Squat*

Week 6 of 9

Back Squat

1×3 @ 70%*

1×3 @ 80%

1×3 @ 90%

*Based off of 90% of Heavy 1-Rep
**Add 2.5kg-5kg to the working weight today.

II. AMRAP x 3 MINUTES Max Burpees

-Rest 5:00-

AMRAP x 3 MINUTES Max Cal Bike

Saturday 7th August

WARM-UP

3 SETS (5:00 CAP)
100m Jog

10 Barbell Upright Rows

5 Back Rack Good Mornings

10 Alt. Behind the Neck Elbow Punches

30-50 Single Skips

PARTNER WORKOUT 
3 ROUNDS FOR TIME
400m Run

40 Hang Power Cleans

200 Double Unders

*Both Partners complete the 400m Run together. In the movement portion, P1 Works while P2 Rests. Alternate as needed.

Immediately Into…
ON A 10:00 RUNNING CLOCK…
Build to a Heavy 3-Rep Hang Power Clean*

*Both Partners Must Establish a Heavy Lift in the 10:00

Orwell Weightlifting 10:30am

Power snatch + Snatch

7×1+1 75-80% of power snatch

Power clean + clean + jerk

7×1+1+1 75-80% of power clean and jerk

Sunday 8th August 

WARM-UP

2 SETS
10 Bootstrappers w/ :02 Pause in the bottom
10 Scap Pull-Ups

Immediately Into…
2 SETS
10 Narrow Air Squats w/ :02 Pause in the bottom
10 Ring Rows w/ :02 Pause at the top Immediately Into…

2 SETS
10 Alt. Cossack 
3-5 Strict Pull-Ups or Negative Pull-Ups

EXTENDED WARM-UP

EMOM x 8 MINUTES
MIN 1 – Strict Gymnastic Pull Practice*

MIN 2 – :45 Pistol / Squat Practice**

*Strict Gymnastic Work…
3-5 Strict C2B, 5-7 Chin Over Bar Pull-Up or 8-10 Ring Rows
+
:10 Top of the Pull Hold

**Pistol / Squat Work… Banded Pistol Squat Tall Box Step-Ups Curtsy Squats

Narrow Stance Air or Goblet Squat

WORKOUT

AMRAP x 5 MINUTES
10 Alt. Pistols or 20 Air Squats

10 Pull-Ups

-Rest 1:00-

AMRAP x 5 MINUTES
8 KB Goblet Lunge

8 Chest to Bar Pull-Ups

-Rest 1:00-

AMRAP x 5 MINUTES
6 Single KB Suitcase Box Step-Ups

6 Bar Muscle-Ups

BMU Option 1: Jumping Bar Muscle-Up BMU Option 2: Burpee Pull-Up