Monday 4th January
WARM-UP
2 ROUNDS
10 DB Deadlift
8 Step Ups
20 Shoulder Taps
Into…
1 ROUND
8 DB Russian KBS
6 Box Jumps
6 Up-Downs
Into…
1 ROUND
:20 Active Hang
:20 Hollow Hold
4 Burpees
EXTENDED WARM-UP
ON A 12:00 RUNNING CLOCK… Goat Work! Pick Your Poison & Practice!
WORKOUT
FOR TIME
10 DB Devil’s Press 22.5kg/15kg
40 Box Jumps
20 DB Devil’s Press
20 Box Jumps
ORWELL WEIGHTLIFTING SESSION 1
*(RPE” stands for Rate of Perceived Exertion. It’s basically a measure of difficulty for the set. For this programme we will use a scale of 1-10, with 10 being the easiest (a really lightweight) and 10 being the hardest (close to maximum)
Muscle snatch + Snatch Balance + Drop Snatch 3 x 2+2+2 (empty Bar)
Snatch + Hang Snatch 4 x 1+1 (RPE 7)
Clean & Jerk 4 x 1+2 (RPE 7)
Good Mornings 3 x 8 (by feel) *Light
V ups 3 x 15
ORWELL GYMNASTICS SESSION
Strict Muscle up drills: 5 x 3 partitioned reps
4 x max C2B Pull ups
*once you cannot achieve C2B continue for a couple more reps of pull ups **Rest 2-3 mins btw sets (use a band if you cannot get at least 3 C2B pull ups)
EMOM 8
5-10 Kipping HSPU *
Tuesday 5th January
WARM-UP
1 ROUND
25ft Walking Knee to Chest
25ft Heel to Butt
25ft Toe Elevated Walk
25ft Heel Elevated Walk
25ft High Knees
25ft Butt Kickers
25ft Alt Single Leg Skip
100m Run
Into…
1 ROUND
5 Scap Pull-Ups
10 Scap Push-Ups
10 Groiners
Into…
1 ROUND
5 Ring Rows
5 Knee Push-Ups
10 Air Squats
BASELINE WORKOUT “NCMETCON BASELINE I”
I. ON A 10:00 RUNNING CLOCK… Run 1 Mile then in Remaining Time Max Meters on machine
-Rest 5 mins b/t Efforts*-
II. AMRAP x 15 MINUTES
5 Pull-ups or Bar Muscle-Ups
10 Hand Release Push-Ups
15 Air Squats
Wednesday 6th January
WARM-UP
2 ROUNDS
:30 Run, Bike, or Row
:30 Jump Rope
10 PVC Pass Thrus
10 Alt. Elbow Punches w/ BB
5 Strict Press w/ BB
5 Push Press or Push Jerk w/ BB
BASELINE WORKOUT “NCMETCON BASELINE III” I. ON A 25:00 RUNNING CLOCK… Establish a Heavy 1-Rep Ground to Overhead
II. AMRAP x 5 MINUTES
25 Double Unders
5 Ground to Overhead 60kg/45kg
ORWELL WEIGHTLIFTING SESSION 2
Clean & jerk 4 x 1+1 (RPE 7)
Thruster 4 x 3 (RPE 7)
Clean Pull 4 x 3 100-110% Of Clean
V Ups 3 x 15
Thursday 7th January
WARM-UP
3 SETS
10/10 Thoracic Rotations
10 Alt Groiners
10 Alt Samson Lunges
Into…
3 SETS
10/10 Single Arm DB Strict Press
10/10 Single Arm DB Overhead Lunge
20 Deadbugs / Hollow Flutter Kicks
WORKOUT
4 SETS FOR QUALITY
3/3 DB Turkish Get-Ups
12/12 Tempo Supported DB Row (2111)
1:00 DB Front Rack Hold
30 Weighted Sit-Ups
FINISHER
EMOM x 5 MINUTES
20 DB Hollow Flutter Kicks Max V-Ups in Time Remaining
Friday 8th January
WARM-UP
60 Sec of Down ups
Then…
1 ROUND
30 Alt Reverse Lunges
20 Burpees
10 Cal Bike
5 Empty Barbell Back Squats
BASELINE WORKOUT “NCMETCON BASELINE II” I. ON A 20:00 RUNNING CLOCK… Build to a Heavy 3-Rep Back Squat
II. AMRAP x 3 MINUTES Max Burpees
-Rest 3:00-
AMRAP x 3 MINUTES Max Cal Bike
Saturday 9th January
WARM-UP
AMRAP x 5 MINUTES
20 Star Jumps
10 Tuck Jumps
10 KB Deadlifts
5 Russian KB Swings
:30 Goblet Front Squat Hold
WORKOUT
2 ROUNDS FOR TIME
50/40 Cal Machine
50 KB Swings 24kg/16kg
50 Box Jump Overs
PARTNER WORKOUT OPTION
IN TEAMS OF 2… AMRAP x 20 MINUTES*
100/80 Cal Row
100 KB Swings 24kg/16kg
100 Box Jump Overs
*P1 works while P2 rests, split work as needed.
ORWELL WEIGHTLIFTING SESSION 3
Clean & jerk 4 x 1+ 2 (RPE 7)
Snatch + OHS 4 x 2+1 (RPE7)
Snatch Pull 5 x 3 (RPE 8)
Sunday 10th January
WARM-UP
AMRAP x 5 MINUTES
10 Narrow Stance Squats
5 Push-Up to Pike
10 Squat Jumps
5/5 Single Leg V-Ups
Immediately into…
AMRAP x 5 MINUTES
10 Alt. Curtsey Squats
5 Push Press
10 Front Squats
5 Hanging Knee or Leg Raises
WORKOUT
5 SETS ON 3:00 RUNNING CLOCK
12 Alt Pistols or 24 Air Squats
12 Knees to Elbow
12 Power Cleans 45kg/30kg Max Thrusters in Time Remaining…
