ORWELL FITNESS WOD PROGRAMME 03-08-2020

Monday 3rd August

WARM-UP
Have everyone start off with 90 seconds on a machine, increasing pace each 30 seconds

Then…

20 Glute Bridge Ups

20 Arm Circles Forward

20 Arm Circles Backwards

20 Step-ups

20 Alt. Elbow Punches

:30 Barbell Overhead Hold

STRENGTH
ON A 6:00 RUNNING CLOCK… 4×5 Tempo Strict Press (2121)*

*Keep loading moderate to moderate. Slight increase from last week.

WORKOUT
FOR TIME
15-15-15 Cal Bike/Ski/Row

20-20-20 Box Step-Up

10-10-10 Push Press 

Orwell Weightlifting 8:00pm

3 Position Snatch – EMOM x 10:00 

Hip Snatch 

AK Hang Snatch 

BK Hang Snatch 

Accessory work – 3 Sets 

Snatch RDL x 10 

Jump Squat x 10 

ORWELL GYMNASTICS 6:00PM (WEEK 2 SESSION 2) 

OBLIQUE CONDITIONING x 2 30sec btw rounds 

10 Windshield wipers 

10 back support lifts 

10 side plank pulses 

10 Side plank rainbow makers 

10 Kneeling overhead oblique pulses 

PULL + PUSH STRENGTH (PART A) 

Scapula Ring Rows 5-5-5-5

Ring Rows 10-8-5-3

Negative Bench Dips 3-5-8-10

PULL + PUSH STRENGTH (PART B)

Chin Up Hold 10-15-20-25

Hollow Hold 25-20-15-10

DB Strict Press. 10-8-5-3 

Tuesday 4th August

WARM-UP
EMOM x 9 MINUTES
MIN 1 – :45 Row/Bike/Ski Easy Pace

MIN 2 – :45 Groiners with twist / Walkouts / Good Mornings 

MIN 3 – :30 Sec Active Hang 

STRENGTH
ON A 6:00 RUNNING CLOCK… 4×5 Tempo Deadlift (2121)*

*Keep loading moderate to moderate. Slight increase from last week.

WORKOUT

3 SETS
500m Row/Ski/Bike 

24 Sit-ups

15 Deadlifts 

-Rest 1:00 b/t Sets-

*Increase weight each set & heavier than last week

Wednesday 5th August

WARM-UP

AMRAP x 3
30 Single Unders

10 Air Squats

5 Up-Downs

-1:00 Rest-

AMRAP x 3

20 Double Unders

10 Jumping Air Squats

5 Burpees

WORKOUT
AMRAP x 20 MINUTES
10 Front Squats 

40 Double Unders

15 Up-Downs

1:00 Wall Sit/Active Squat Hold 

40 Double Unders

15 Up-Downs

1:00 Plank Hold

Orwell Weightlifting 7:00pm

Every 90 seconds x 8 Sets 

Hang Clean & Jerk + Clean and Jerk 

Strength – 4 Sets 

Pause Front Squat x 6 reps

(2 second pause in the bottom, taken from the floor)

Thursday 6th August

WARM-UP

2 ROUNDS

10 Groiners + 10 Bootstrappers + 10 Arm Circles 

Into…

1 ROUND

6 Clean DL
6 High Hang Muscle Clean + Elbow Punches
6 High Hang Power Clean
6 Hang Power Clean
6 Power Cleans

SKILL
EVERY 1:00 x 5 SETS*
1 High Hang Power Clean

1 Hang Power Clean

1 Power Clean

*Increase load every other set. Keep light to moderate.

WORKOUT

AMRAP x 6 MINUTES 2,4,6, and so on…

Hang Power Cleans 

Toes to Bar/Hanging Knee Raises 

-Rest 2:00-

AMRAP x 6 MINUTES

2,4,6, and so on…

Hang Power Cleans

Toes to Bar/Hanging Knee Raises 

Orwell Strongman/Woman

(PART A) EMOM 10

5 Thrusters (Out Of The Rack) 

(PART B) AMRAP 10 

8 Renegade Rows (with push up)

100m D Ball Carry

Friday 7th August

WARM-UP
2 ROUNDS
10 Alt. Groiners

10 Slam Ball Front Squats 

10 Slam Ball Strict Press

10 Slam Balls 

10 Barbell Muscle Cleans 

STRENGTH
ON A 6:00 RUNNING CLOCK… 4×5 Tempo Front Squat (2121)*

*Keep loading moderate. Slight increase from last week.

WORKOUT
FOR TIME
800m Run

40 Thrusters

40 Slam Balls 

40 Lunges

400m Run

20 Thrusters 

20 Slam Balls

20 Lunges

Saturday 8th August

WARM-UP
AMRAP x 5 MINUTES

:30 Machine 

5 Walkout + Push Up + Pike 

20 Slow Bicycle Crunches 

STRENGTH

GYMNASTICS
EMOM x 8 MINUTES
MIN 1 – 5-7 Strict Pull-ups or 7-10 Tempo Ring Rows (2211)

MIN 2 – 2-3 Slow Wall Walks

WORKOUT
AMRAP x 16 MINUTES

5 Strict Pull-ups or 5 Hard Ring Rows 

10 “Perfect” Push-ups

15/12 Cal Bike/Row/Ski 

:30 Rest

Orwell Weightlifting 09:30am 

Snatch Complex – Every 90 seconds x 8 sets 

1 Snatch Deadlift

1 AK Hang Snatch 

1 BK Hang Snatch 

1 Snatch Balance 

Accessory – 3 Sets 

10 Barbell Bent Over Row

30 Bicycle Crunches 

Sunday 9th August

WARM-UP
1 ROUND
2:00 Bike/Row/Ski 

10 PVC Pass Overs

10 Step-ups

10 PVC Behind the Neck Strict Press

10 Step-ups

10 OHS

10 Step Ups/Box  Jumps

WORKOUT
EMOM x 21 MINUTES
MIN 1 – 5-7 Reps of Hang Power Snatch*
MIN 2 – :45 Box Jump + Step Down
MIN 3 – :45 Hollow or Tuck Hold

*Build each round. Keep weight light-moderate.

Orwell Weightlifting Programme

Session 10

SNATCH

40%/3          50%/3      60%/3

70%/3         80%2          (85%/2)3

CLEAN

50%/2          60%/2     70%/2

80%2            (90%/1)2

BACK SQUAT

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

(85%/3)3 

COUNTER MOVEMENT JUMP

5 x 5

ACCESSORIES

SMALL INCREASE OF LOAD (2.5kg)

4 x

Clean SOTS press x 8

Front Squats max Speed x 10 (move fast eccentrically and concentrically)

Session 11

SNATCH PULL + POWER SNATCH

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

70%/2+2            80%/2+1          Continue to heavy single

POWER CLEAN + JERK

50%/2+2         60%/2+2       70%/2+2

(85%/2+2)3

PAUSED FRONT SQUAT

3 second pause at bottom

60%/3         70%/3           80%/3

(90%/1)2      

ACCESSORIES

Push-ups 4 x 10

Pull-up        4 x 5-8

CORE

4 x

Dead Bug x 1 min

Plank        x 1 min

Russian Twist x 1 min

SESSION 12

CLEAN AND JERK

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

 80%/2+3          (90%/1+1)3

SNATCH

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

80%/2                 (85%/2)3       

BACK SQUAT

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

90%/1              Continue to Heavy Single       

SNATCH PULL

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

80%/3                 90%3                        100%/3

(105%/2)3

COUNNTER MOVEMENT JUMP

5 x 5 

CIRCUIT

Bar + Small increase in load (2.5 – 5 kg )

4 x

Snatch Sots Press x 8

Overhead Squat x 8 (tempo 32X1)

 

 

 

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