ORWELL FITNESS WOD PROGRAMME 08-03-2021

Monday 8th March

WARM-UP

AMRAP x 8 MINUTES 100m Jog
10 Alt. Lateral Step-Overs 10 Banded Pull Aparts
10 Scap Pull-Ups

WORKOUT

7 SETS FOR TIME
10 Box Jump Overs (24/20) 100m Run
10 Toes to Bar
100m Run

-Rest 1:00 b/t Sets-

FINISHER

EMOM x 10 MINUTES
MIN 1 – 8/8 Single Arm DB Hammer Curls (Athlete Choice, Moderate)
MIN 2 – 8/8 Single Arm DB Kickbacks

ORWELL WEIGHTLIFTING SESSION 1 

Straight arm snatch pull + Muscle snatch + heaving snatch balance 3 x 2+2+2 (Light Weight)

Build to a MAX Snatch  

Bent over rows 3 x 5 by feel 

Dead bugs 3 x 16-20 

Tuesday 9th March

WARM-UP

2:00 Row* Into…

3 ROUNDS*
:30 Jumping Jacks :30 Groiners
:30 Air Squats** :30 Alt V-Ups

*Increase pace every full round. **Switch to Jumping Squats in Round 3.

STRENGTH

ON A 12:00 RUNNING CLOCK… Build to a Moderate-Heavy Complex…

1 Clean Pull
+
2 Power Clean

WORKOUT

ON A 25:00 RUNNING CLOCK… Row 2500/2250m
then…
Build to a Heavy 3-Rep TNG Power Clean in time remaining.

Wednesday 10th March

WARM-UP

3 SETS
20 Jumping Jacks
10 PVC Pass Thrus
10 Reverse Snow Angels 10 PVC Sotts Press

Into…

3 SETS*
20 Single Unders/ Double Unders
5 Behind The Neck Snatch Grip Push Press
10 Alt Overhead Lunges
10 Scap Pull-Ups
10 Kipping Swings

*1st set with PVC, then transition to an empty barbell if you are able.

STRENGTH

5-5-3-3*
Tempo Overhead Squat (31X1)

*Start Light and build to Moderate

WORKOUT

5 ROUNDS FOR TIME
10 Overhead Squats (95/65)|(65/45)

3 Ring Muscle-Ups

50 Double UndersKG BB:(42.5/30)|(30/20)

RMU Option 1: Jumping Ring Muscle-Up
RMU Option 2: Burpee Jumping Pull-Up

ORWELL WEIGHTLIFTING SESSION 2 

Muscle clean + Clean + Push press 3 x 2+2+2

Build to a MAX Clean & Jerk

Build a MAX 1 Power clean + 1 Push press 

3 x 20 ALT V Ups 

Thursday 11th March

WARM-UP

2 SETS
10 Bootstrappers
10 Alt Groiners
10 Alt Samson Lunges

Into …

AMRAP x 5 MINUTES
10 Slam Ball Deadlifts
10 Slam Ball Lunges
10 Slam Ball Push Press
20 Weighted Deadbugs (w/ Slam Ball)

WORKOUT

EMOM x 10 MINUTES
MIN 1 – AMRAP of 4 Slam Balls + 4 Alt. V-Ups (Athlete Choice)
MIN 2 – Row or Bike, Moderate Effort

-Rest 3:00-

EMOM x 10 MINUTES
MIN 1 – AMRAP of 4 Russian KB Swing + 4 Alt. Lunges (Athlete Choice)
MIN 2 – Row or Bike, Moderate Effort

Friday 12th March

WARM-UP

8 SETS (4:00 Total) Tabata (:20 on/:10 off) Cal Bike*

*Building from EZ-Hard

Immediately Into…
ON A 6:00 RUNNING CLOCK (w/ PVC)*…
10 Inch Worms w/ Push-Up
5 Snatch Grip Deadlifts
5 Snatch Grip Upright Rows
5 Muscle Snatch
5 Behind the Neck Snatch Grip Strict Presses
5 Behind the Neck Clean Grip Strict Presses
5 Push Press
10 Inch Worms w/ Push-Up

*Barbell Optional

STRENGTH

ON A 8:00 RUNNING CLOCK… 2 SETS
2 Push Jerk
+

2 Split Jerk (Score is Weight)

Immediately Into…
ON A 6:00 RUNNING CLOCK… 2 SETS
1 Push Jerk
+
1 Split Jerk

WORKOUT

AMRAP x 14 MINUTES 3,6,9… Power Snatch (135/95)|(95/65)*
12 Push Jerk

18/15 Cal Bike

*Snatch reps increase by 3 every round. 3,6,9,12…etc.
(Score is Rounds + Reps)

KG BB: (60/42.5)|(42.5/30)

POST WORKOUT STRENGTH

3 SETS
10 Barbell Roll-out 15 V-Ups

Saturday 13th March

OPEN 21.1

ORWELL WEIGHTLIFTING SESSION 3

1 Snatch EMOM 10 MINS 

1 C&J EMOM 10 MINS 

Snatch pull 3 x 2 (RPE 9) 

Deadbugs 3 x 16-20

Sunday 14th March 

WARM UP

EMOM x 8 MINUTES
MIN 1 – :15 Air Squat + :15 Narrow Stance Air Squat + :15 Squat Hold MIN 2 – Pike Hold or “Around the Worlds”
MIN 3 – :30 Banded Pull Aparts + :15 Band Upright Rows
MIN 4 – :15 Shoulder Taps + :30 Front Plank

SKILL

3 SETS FOR QUALITY
7/7 Pistol Squats*
1:00 Handstand Hold Practice or Handstand Walk Practice

-Rest as needed b/t Sets-

*Weighted Pistol Squat Optional.

BENCHMARK WORKOUT “ANGIE”
FOR TIME
100 Pull-Ups

100 Push-Ups

100 Sit-Ups 100 Air Squats