ORWELL FITNESS WOD PROGRAMME 05-10-2020

Monday 5th October

WARM-UP

EMOM x 5 MINUTES
MIN 1 – :45 Air Squats

MIN 2 – :45 Machine (Easy Pace)

MIN 3 – :45 Walkouts 

MIN 4 – :45 Machine (Mod Pace)

MIN 5 – :45 Barbell Deadlifts 

STRENGTH

6-6-6* Deadlift

*Start and end heavier than last week.

WORKOUT

EMOM x 4 MINUTES 12/10 Cal Bike/Row/Ski

Into…

EMOM x 3 MINUTES 10 Deadlifts 

Into…

EMOM x 4 MINUTES 12/10 Cal Bike/Row/Ski

Into…

EMOM x 3 MINUTES 10 Deadlifts

*Weight should be moderate-heavy to heavy.

Orwell Weightlifting 8:00pm

Hang Muscle Snatch +

Heaving Snatch Balance + 

Drop Snatch Balance 

4 x 2 @ 50-60% 

Snatch Pull + Snatch 

5 x 2+1 @ 65-75%

Orwell Gymnastics 6:00pm

Warm Up

30 Star Jumps – 10 Arm Swings each way – 10 Scap Push Ups – 10 Band Pull Aparts – 5 Up downs

Strict Pull ups/ Chest to Bar  10-8-6-4-2

Paired with

20 Arm Haulers Btw each round

-Rest as needed

3 ROUNDS

L-hang hold (5-10 seconds) L-hang flutters (5-10 seconds) L-hang hold (5-10 seconds) Rest 30 seconds

CORE

20 Sec Hollow Hold – 10 V ups/Tuck Ups – 20 Sec Hollow Hold

Rest 30 Sec

20 Sec Hollow Flutter Kicks – 10 Prone Hip Ext – 20 Sec Hollow Flutter Kicks

Rest 30 Sec

20 Sec Plank Hold – 5-10 Narrow Grip Push Ups – 20 Sec Plank Hold

5-10 Narrow Grip Push ups

 

Tuesday 6th October

WARM-UP

3 ROUNDS (5:00 CAP)
30 Crossbody Mountain Climbers

5/5 Step-Ups

6 Up-Downs

7 Barbell Strict Press 

STRENGTH

3 SETS FOR QUALITY
15 Tempo Kneeling Double Arm Landmine Press (31X1)*
:45 Plate Gun Hold

*Keep weight moderate.

WORKOUT

FOR TIME
40-30-20-10
Push Press

30-20-10-5
Box Jumps 

15-15-15-15
Burpees

Wednesday 7th October

WARM-UP

AMRAP x 5 MINUTES

20 Single Unders

5 Barbell RDL

5 Bent Over Rows

5 Hang Muscle Cleans

5 Push Up to Pike 

STRENGTH

EMOM x 8 MINUTES*

5 Power Cleans

*Sets 1-4 moderate-heavy. Sets 5-8 heavy.

WORKOUT

AMRAP x 14 MINUTES

7 Power Cleans 

21 Pull-Ups

63 Double Unders

Orwell Weightlifting 7:00pm

Clean Pull + Clean and Jerk 

5 x 2+1 @ 60-70%

Front Squat 

4 x 5 @ 70-75%

Thursday 8th October

WARM-UP

EMOM x 6:00 

Min 1: 45 Machine 

Min 2: Air Squats / Lunges 

Min 3: 8 Scapula Pull Ups + 5 Knee Raises / 8 Beat Swings + 5 T2B 

STRENGTH

6-6-6* Back Squat

*Start and end heavier than last week.

BENCHMARK WORKOUT “PAINKILLER”
5 SETS
ON A 2:00 RUNNING CLOCK…

8 Thrusters 

8 Toes to Bar

Max Cal Row/Ski/Bike in Remaining Time

-Rest 1:00 b/t Sets-

Orwell Strongman/Strongwoman 7:00pm

Part A 

Sumo Deadlift 

10-8-6-4-2 *Ascending in weight each set

Part B – 4 Sets 

12 Barbell Bent Over Row 

12 DB Floor Press 

12 DB Skull Crusher 

12 DB Bicep Curl 

– Rest 90 seconds after each set – 

Friday 9th October

WARM-UP

2 Rounds

8 Slow Deadbugs

8 Scap Push-ups

8 Bird Dogs

8/8 SA DB Strict Press

8 Up Downs

STRENGTH

6-6-6* Strict Press

*Start and end heavier than last week.

WORKOUT

10 ROUNDS FOR TIME

10 Up-Downs
10 Push-Ups
10 Sit-Ups

Saturday 10th October

WARM-UP

3 ROUNDS (6:00 CAP)
:30 Machine (increase pace over the course of 3 rounds)

10 Scapula Pull Ups 

:30/:30 Single Arm KB Front Rack Hold

8 Slam Ball Deadlifts

STRENGTH

3 SETS FOR QUALITY
20 Alt. Hanging Knees or Toes Rig 

15 DB Weighted Glute Bridge

1:00 DBL KB Front Rack Hold

-Rest As Needed b/t Sets-

WORKOUT

FOR TIME 125/100 Cal Bike/Row/Ski*

*At the top of each minute athletes will complete 7 Slam Balls 

Orwell Weightlifting 9:30am

Hang Snatch Pull + Hang Snatch 

4 x 2+2 @ 60-70%

Clean + Front Squat + Split Jerk 

5 x 2 @ 65-75%

Sunday 11th October 

WARM-UP

TABATA (8 ROUNDS, :20 ON / :10 OFF)*
MVMT 1 – Push-Up to Pike

MVMT 2 – Alt. DB Deadlifts

MVMT 3 – Cat/Cows

MVMT 4 – Single DB Hollow Hold (then repeat!)

STRENGTH

FOR QUALITY
15-12-12-10-10*
Supinated Barbell Bent Over Rows

*Start moderate and end moderate-heavy.

WORKOUT

3 SETS
30 Alt. DB Snatch 

20 DB Hang Cleans

10 DB Shoulder to OH

-Rest 1:30 b/t Sets-

Orwell Weightlifting Programme 

Session 1

SNATCH + OH SQUAT

40%/3+3          50%/3+3 60%/3+3

(65%/2+3)3

        

CLEAN + JERK + FS

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

      

COUNTER MOVEMENT JUMP

5 x 5

 

ACCESSORIES (2.5%-5% increase in load)

A- Rear foot elevated split squat (barbell) 3 x 10

B1- barbell hip thrust (mid-back rests on bench) 4 x 10

B2- alternating single leg RDL (Kettlebell) 4 x 10

 

Session 2

DEFICIT SNATCH

50%/2+2     60%/2+2 (65%/2)4

FRONT SQUAT + JERK (C&J 1RM)

50%/2+2        60%/2+2    (70%/4+2)4

CLEAN PULL

50%/2  60%/2   70%/2

80%/3 (85%/3)3

 

CORE CIRCUIT 

A) Pallof Press parallel squat position 3 x 1min Each side 

B) Weighted Plank 3 x 1min small increase in load

ACCESSORIES

A)Seated Barbell Strict press 4 x 10

B) Banded Lat Pulldown 4 x 10

 

Session 3

FLOATING SNATCH + FLOATING SNATCH PULL (Three second ECCENTRIC)

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

 

POWER CLEAN

50%/3  (60%/3)2         (70%/3)3

ACCESSORIES

A- ALTERNATING SIT TO STAND (PARALLEL SQUAT POSITION)  3 x 10

B1- BARBELL HIP THRUST (mid-back rests on bench) 3 x 10

B2- HORIZONTAL JUMP 3 x 8

BOUNDING

4 x 5 contacts each side

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