ORWELL FITNESS WOD PROGRAMME 06-09-2020

Monday 6th September

WARM-UP

3 ROUNDS (5 MINUTE CAP)

5 Walkouts 

8 Clean Deadlifts

7 High Hang High Pulls

6 Hang Muscle Cleans

5 DB Front Squat

STRENGTH

ON A 12:00 RUNNING CLOCK… Build to a 2RM Power Clean

WORKOUT

3 ROUNDS FOR TIME
30/25 Cal Machine
20 Single Dumbbell Thruster
10 Barbell Power Cleans

Orwell Weightlifting 8:00pm 

PRIMER 

EMOM 4:00

Clean Pull Under + Hang Clean + C&J

MAIN

1 Set Every 2 Minutes x 6 Sets

1 Hang C&J + 2 C&J *Increase weight from last week  

ACCESSORY 

3 X 5 Pause Clean Deadlift *2 Sec Pause at the Knee 

Tuesday 7th September

WARM-UP

AMRAP x 5 MINUTES

8 Bootstrappers 

8 Barbell Deadlift 

8 Tuck-ups

5 Walkout + Push Up 

STRENGTH

5×5* Deadlift

*Keep weight moderate

WORKOUT

3 SETS
12-10-8
Deadlifts 

Toes to Bar

-Rest 1:30 b/t Sets-

Wednesday 8th September

WARM-UP

3 ROUNDS FOR QUALITY
10 PVC Passes
8 Broad Jumps (land in solid 1⁄4 squat)
6 Slam Balls
4 Up-Down
2 Perfect Push-Ups

STRENGTH

ON A 12:00 RUNNING CLOCK… Build to 2RM Push Jerk

WORKOUT

AMRAP x 12 MINUTES 3,6,9,and so on…
Push Jerks

Slam Balls

Up-Downs

Orwell Weightlifting 7:00pm

PRIMER 

4 Sets: 3 Hip Snatch + 2 Snatch Balance *Use Light Weights 

MAIN

5 x 4 Slow Snatch

ACCESSORY

3 x 12 Heavy Goblet Squats 

Thursday 9th September

3 SETS
30 Single Unders
10 Glute Bridge-Ups
10 Air Squats (Slow Descent, Quick Stand)
10 Scap Push-Ups

STRENGTH

5×5*
Back Squat
.
*Keep weight moderate

WORKOUT

FOR TIME
10-9-8-7-6-5-4-3-2-1
KB Goblet Squat

Russian KB Swings

Pull-Ups

Orwell Strongman/Woman

PART A 

Every 2:00 x 5 Sets 

Build to Heavy 5 Strict Press 

PART B 

10:00 AMRAP 

15 Heavy Russian KB Swings

150m Farmers Walk 

30 second Wall Sit 

 

Friday 10th September

WARM-UP

AMRAP x 5 MINUTES

20 Mountain Climbers

10 Air Squats

5 Clean Deadlifts

5 Hang High Pulls

5 Muscle Cleans

STRENGTH

6 SETS*
1 High Hang Power Clean

1 Above the Knee Power Clean

1 Power Clean

1 Front Squat

*Keep weight moderate-heavy

BENCHMARK WORKOUT “LITTLE BEAR”
EVERY :30 x 15 MINUTES
2 Power Clean 

Saturday 11th September

WARM-UP

2 ROUNDS (6 MINUTE CAP)

1:00 Machine 

20 Hollow Flutter Kicks

30-50 Single-Unders

5/5 Single Arm KB Strict Press

STRENGTH

3 SETS FOR QUALITY
20 Hanging Flutter Kicks

16 Alt. DBL KB Push Press

7/7 SA KB Floor Press w/ Leg Extension*

-Rest As Needed b/t Sets-

*Start in the Deadbug position. As you press KB overhead, you extend both legs. As the KB lowers the legs return to start position.

WORKOUT

AMRAP x 14 MINUTES

20/15 Cal Bike

30 Lunges

40 Sit-ups

50 Double Unders

Orwell Weightlifting 09:30am

PRIMER 

3 Sets: 2 Clean Pull Under + 2 C&J *Light Weight 

MAIN

EMOM x 6:00 – 2 C&J 

EMOM x 6:00 – 1 C&J 

*Aim To Ascend Weight Every Other Minute

ACCESSORY 

20 Tuck Ups 

20 Plate Russian Twists 

Sunday 12th September 

3 ROUNDS (6 MINUTE CAP)

10 Alt. Step-Ups

8 Burpees

6 Alt DB Clean and Press 

4 Slow Squats 

STRENGTH

EMOM x 10 MINUTES
MIN 1 – 10-15 Supinated Ring Rows

MIN 2 – 6/6 Half Kneeling Landmine Press

WORKOUT

4 SETS
12 Box Jumps

10 DB Devils Press 

200m Run

-Rest 1:00 b/t Sets-

Orwell Weightlifting Programme

 

SNATCH

40%/3          50%/3      60%/3

70%/3        (80%2)2      (85%2)3

CLEAN

50%/2          60%/2     70%/2

(80%2)2            (85%2)4           

BACK SQUAT

60%/3         70%/3           (80%/3)

(85%/3)4               

COUNTER MOVEMENT JUMP

5 x 5

ACCESSORIES

SMALL INCREASE OF LOAD (2.5kg)

3 x

Clean SOTS press x 2

Front Squats max Speed x 8 (move fast eccentrically and concentrically)

SNATCH BALANCE (Base load off Snatch 1RM)

50%/2          60%/2     70%/2

80%2            (90%2)4           

 

POWER CLEAN + PUSH JERK

Build to a Heavy single

SPEED FRONT SQUAT

 (move fast between concentric and eccentric actions)

60%/3         70%/3           80%/3

(85%/2)4

CORE CICUIT

A) Pallof Press 4 x 45s Each side

B) Weighted Plank 4 x 30s (light load initially while we build capacity)

ACCESSORIES

A)Seated Barbell Strict press 4 x 12

B) Banded Lat Pulldown 4 x 12

ABK SNATCH

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

(80%/2)3

CLEAN, FRONT SQUAT & JERK

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

80%/1+2+1      (90%/1+2+1)2         

SNATCH PULL + SNATCH DL

70%/3 +3                80%/3+3             90%/3+3

100%/2 +2           (105%2+2)3                        

HORIZONTAL JUMP

6 x 5  

CIRCUIT

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

4 x

Snatch Sots Press x 3

Overhead Squat x 4 (tempo 32X1)