ORWELL FITNESS WOD PROGRAMME 02-11-2020

Wednesday 2nd December 

WARM-UP

60 Second Machine…..Into

1 ROUND

10 Groiners 

10 Slam Ball Deadlifts

10 Slam Ball Strict Press

Into…

1 ROUND
5 Strict Shoulder Press

10 Slam Balls 

10 ALT V ups 

STRENGTH

ON A 10:00 RUNNING CLOCK… 4×5
Push Press*

*Moderate for all Sets.

WORKOUT

AMRAP x 15 MINUTES
18 Slam Balls 

15/18 Cal Machine 

5 STOH

7 Burpees 

Orwell Weightlifting 7:00pm 

EMOM 10 

2 SNATCHES 

EMOM 10 

1 CLEAN + 2 SPLIT JERKS 

 

Thursday 3rd December 

WARM-UP

AMRAP x 5 MINUTES

25 Single Unders

5 Walk Outs 

8 Elbow punches each side 

8 Front Squats

STRENGTH

ON A 10:00 RUNNING CLOCK… 4×5
Front Squat*

*Moderate for all Sets.

WORKOUT

12 ROUNDS FOR TIME
12 ALT DB Hang Squat Cleans 

25 Double Unders

 

Friday 4th December

WARM-UP

AMRAP x 5 MINUTES

5/5 Thread the needle  

10 Scapula Push Ups 

5 BB Deadlift 

5 BB Muscle Clean 

STRENGTH

5-5-5-5-5* Power Clean

*Reps must be unbroken.

WORKOUT

EMOM 12:00

Min 1 – 10 TnG Power Cleans 

Min 2 – 15 Pull Ups/Ring Rows

Min 3 – 10-15 Up Downs Over Bar 

 

Saturday 5th December 

PARTNER WARM UP:

1:00 Machine Easy 

Into 3 rounds synchro 

7 Up Downs

10 Air Squats 

1:00 Machine *Moderate-Hard 

(SOCIALLY DISTANCED) PARTNER WORKOUT

IN TEAMS OF 2…
FOR TIME

300/240 Cal Machine*

*P1 on machine while P2 completes 2 Rounds of 7 Burpees and 14 Sit-Ups. Once P2 finishes 2 rounds, the partners switch.

ORWELL WEIGHTLIFTING 09:30am 

5 Sets 

2 Hang Power Snatch + 2 Overhead Squats 

5 Sets 

1 Clean + 1 Front Squat + 1 Split Jerk 

 

Sunday 6th December 

WARM-UP

2 ROUNDS

10 Alt Step Ups 

10 Scapula Push Ups 

10 Hip Bridges 

Into …

2 ROUNDS
10 KB Deadlift 

10 Box Jumps / Step Ups 

5 Push Up to Pike 

STRENGTH

3 SETS FOR QUALITY
8/8 Single KB Step-Ups

:30/:30 Single KB OH Hold 

WORKOUT

AMRAP x 13 MINUTES
20 Box Jump Overs

20 KB Swings

15 Push-Ups

ORWELL WEIGHTLIFTNG PROGRAMME 

Session 26

SNATCH

50%/3     60%/2   70%/2

80%/2   85%/1   87.5%/1

(85%/1)4

        

CLEAN + JERK

50%/2+2        60%/2+2 70%/2+2

80%/2+1 (85%/2+1)4

BACK SQUAT

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

(90%1)3                

COUNTER MOVEMENT JUMP

5 x 5

 

ACCESSORIES (2.5%-5% increase in load)

A- Rear foot elevated split squat (barbell) 4 x 5

B1- barbell hip thrust (mid-back rests on bench) 4 x 5

B2- alternating single leg RDL (Kettlebell) 4 x 5

 

Session 27

DEFICIT SNATCH

50%/2     60%/2 70%/2

80%/2          (85%/1)5 

FRONT SQUAT + JERK (C&J 1RM) (HOLD SPLIT JERK POSITION FOR TWO SECONDS)

50%/2+2        60%/2+2    70%/2+2

80%/2+2       (85%/2+2)3   

CLEAN PULL

Add 15% to final FS and Jerk set for 3 sets of 1 reps

CORE CIRCUIT 

A) Pallof Press parallel squat position 2 x 1min Each side 

B) Weighted Plank 2 x 1min small increase in load

ACCESSORIES

A)Seated Barbell Strict press 4 x 8

B) Banded Lat Pulldown 4 x 8

 

Session 28

FLOATING SNATCH + FLOATING SNATCH PULL

50%/3+3                 60%/3+3         70%/2+2

80%/2+1  85%/1+1       (87.5%/1+1)4

                 

SPLIT JERK (TWO SECOND HOLD IN SPLIT JERK POSITION)

50%/2  60%/2         70%/2

80%/2  (85%/2)4

CLEAN + JERK Every 1:30 x 9mins

87.5% 1+1

ACCESSORIES

A- ALTERNATING SIT TO STAND (PARALLEL SQUAT POSITION) ADD LOAD  5 x 5

B1- BARBELL HIP THRUST (mid-back resting on bench) 5 x 5

B2- HORIZONTAL JUMP 5 x 5

             

PLYOMETRIC

Single leg jump to double leg landing

5+5 x 5