ORWELL FITNESS WOD PROGRAMME 02-11-2020

Monday 2nd November

WARM-UP

3 SETS
35 Single Unders (Progress to Double Unders optional)

5 Push Up to Pike

5/5 Thread the needle

10 Shoulder Taps

STRENGTH

ON A 12:00 RUNNING CLOCK…

6×5 Push Press*

*Light-Moderate for all sets  

WORKOUT

FOR TIME

50/40 Cal Bike/Row/Ski

50 Sit-Ups

30/25 Cal Bike/Row/Ski

40 Sit-Ups

20/15 Cal Bike/Row/Ski  

30 Sit-ups

Orwell Weightlifting 8:00pm 

Muscle Snatch + Heaving Snatch Balance 4 x 1 + 2 55-65% 

Snatch 4 x 2 80-90% 

Orwell Gymnastics 6:00pm

Warm Up:

10 Groiners each side

10 Scapula Pull Ups

10 Walk Outs

Handstand Practice

– Kick Up Practice

– Heel Taps

– Full Handstand Against Wall

– 3 x 5 Eccentric reps  or 3 x 5 Strict HSPU (Box Or Wall) 

– Box Walks  3 x 6 Reps

Pulling Strength 

–  Feet Elevated Ring Rows 4 x 8-10

 TABATA 12 

MOV 1- Hollow

MOV 2 – V Ups

MOV 3 – Arm Haulers

 

Tuesday 3rd November

WARM-UP

3 ROUNDS (5:00 CAP)
30 Mountain Climbers

5 Tempo Air Squats (Arms Raised)

5 Up Downs

10 Hip Bridges

STRENGTH

ON A 12:30 RUNNING CLOCK…

6×5 Front Squat*

*Light-Moderate for all sets

WORKOUT

EVERY 2:30 x 5 SETS
200m Run
10 Front Squats 

 

Wednesday 4th November

WARM-UP

EMOM x 5 MINUTES (:45 ON/ :15 OFF)
MIN 1: BW Good Mornings

MIN 2: Cal Machine (EZ)

MIN 3: Glute Bridge

MIN 4: Cal Machine (MOD)

MIN 5: Up-Downs

STRENGTH

ON A 12:30 RUNNING CLOCK…

6×5 Deadlift*

*Light-Moderate for all sets

WORKOUT

WORKOUT 

21-15-9

Over Bar Burpees 

Hang power clean to OH 

Orwell Weightlifting 7:00pm

Clean and Jerk 

4 x 2 @ 80-90% 

Front Squat 

5 x 2 @ 80-85%

Thursday 5th November

WARM-UP

EMOM x 5 MINUTES
MIN 1 – :45 Bike (EZ)

MIN 2 – :45 Shoulder Taps

MIN 3 – :45 Bike (Mod)

MIN 4 – :45 Up-Downs

MIN 5 – :45 Bike (Mod-hard)

STRENGTH

EMOM x 12 MINUTES
MIN 1 – 10 KB Z-Press

MIN 2 – 12 Alt. KB Floor Press

MIN 3 – :40 DBL OH KB Hold

WORKOUT EMOM 14 

MIN 1 – Run 200m 

MIN 2 10-15 Burpees 

Friday 6th November

WARM-UP

2 Rounds
:45 Machine

10 Barbell Deadlift

10 Elbow Punches

10 Air Squats

10 Tuck Ups

STRENGTH

5 SETS – Go Every 2:30

2 Hang Power Cleans 

2 Power Cleans

2 Front Squats

WORKOUT

EVERY 3:00 x 5 SETS

12 Toes to Bar

15/12 Cal Row/Ski/Bike

Max Power Cleans

-Rest :30 b/t Sets-  

 

Saturday 7th November

WARM-UP

3 ROUNDS (6:00 CAP)

3 Burpees

4 Air Squats

5/5 Moose Antlers

6 Alt. Step-Ups

7 Body Weight Good Mornings

STRENGTH

4 SETS
1:00 – Max Seated DBL DB Snatch

1:00 – Max DB Chest Supported Rows

-Rest 1:00 b/t Sets-

WORKOUT

AMRAP x 15 MINUTES

1 DB Thruster

2 DB Burpees

3 DB Front Squats

4 DB Suitcase Step-Ups

200m Run

Orwell Weightlifting 9:30am

Hang Snatch 

4 x 2 @ 75-85%

Clean + Front Squat + Split Jerk 

4 x 1+1+1 @ 80-90%

Sunday 8th November

WARM-UP

3 ROUNDS
5 KB Around the Worlds (each direction)*

5/5 KB High Pulls

5/5 Bodyweight Split Squats

5 KB Good Mornings

STRENGTH

3 SETS FOR QUALITY

8/8 Single KB Suitcase Split Squat

6/6 SA KB Swing

4/4 KB Clean

-Rest As Needed b/t Sets-  

WORKOUT

6 SETS

8 DBL KB Deadlift

6 DBL KB Clean

4 KB Push Press

-Rest :30 b/t Sets-

ORWELL WEIGHTLIFTING PROGRAMME

Session 13

SNATCH

40%/3    50%/2   60%/2

72.5%/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    (87.5%/2+1)3

BACK SQUAT

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

80%2                85%/2               90%/1

(85%/2)3

COUNTER MOVEMENT JUMP

5 x 5

ACCESSORIES (2.5%-5% increase in load)

A- Rear foot elevated split squat (barbell) 3 x 6

B1- barbell hip thrust (mid-back rests on bench) 4 x 6

B2- alternating single leg RDL (Kettlebell) 4 x 6

 

Session 14

DEFICIT SNATCH

50%/2     60%/2 70%/2

80%/2              (82.5%/2)3

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+1

CLEAN PULL

Add 10% to final FS and Jerk set for 3 sets of 2 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 15

FLOATING SNATCH + FLOATING SNATCH PULL

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

80%/2+1   (85%/1+1)4             

                 

POWER CLEAN

50%/2  60%/2         70%/2

80%/2 (Build to Heavy double) 

+2 sets of 2 (-10% of heavy double)

SPLIT JERK (TWO SECOND HOLD IN SPLIT JERK POSITION)

50%/2  60%/2         70%/2

80%/2 (85%/2)3

ACCESSORIES

A- ALTERNATING SIT TO STAND (PARALLEL SQUAT POSITION) ADD LOAD  3 x 6

B1- BARBELL HIP THRUST (mid-back resting on bench) 3 x 6

B2- HORIZONTAL JUMP 3 x 6

PLYOMETRIC

Single leg jump to double leg landing

5+5 x 5