ORWELL FITNESS WOD PROGRAMME 08-11-2021

Monday 8th November

WARM-UP

2 Sets (8:00 Cap)

10 Cat Camels

10 Moose Antlers

10 Push-Up to Pike

10 Alt. Groiners

Into…
2 Sets
7 Barbell Deadlifts

7 Barbell High Pulls

7 Elbow Punches

7 Barbell Strict Press

STRENGTH

ON A 15:00 RUNNING CLOCK… Build to a Heavy Complex of:

2 TNG Power Cleans
+
1 Shoulder to Overhead

NCFIT BENCHMARK WORKOUT “GRACE”
FOR TIME
30 Clean & Jerks

Orwell Weightlifting Session 1

Snatch 7×1 80-100%+

Snatch pull 3×2 90%

Tuesday 9th November

WARM-UP

EMOM x 8 MINUTES
MIN 1 – :40 Single Unders*
MIN 2 – 10 Cossack Squats + 10 Slow Air Squats
MIN 3 – :40 Inchworm + Push-Up
MIN 4 – 8 Barbell Deadlifts + 8 Barbell Muscle Cleans

*Switch to DU in the Second Round

STRENGTH

5-5-3-3-3 Back Squat*

*Start Moderate and Build to Moderate Heavy

WORKOUT

AMRAP x 12 MINUTES
10 Back Squat @ 60% of Final Weight Used*
50 Double Unders

Wednesday 10th November

WARM-UP

AMRAP x 7 MINUTES 100m run
:45 Plank

8 Scap Pull-Ups*

8 Up-Downs* :30 Rest

*Round 2: 8 Kip Swings / 8 Strict Burpees (w/ Push-Up)

Round 3 & Beyond: 8 Kip Swings or Pull-Ups / 8 Burpees

Then prep with Line Drills (25’ each movement)…

Knees to Chest
Heels to Butt
Toe Walk
Heel Walk
High Knees
Butt Kickers
Karaokes (Down and Back)

WORKOUT

5 ROUNDS FOR TIME

400m Run

21 Sit-Ups*

15 Pull-Ups

9 Burpees

Orwell Weightlifting Session 2

Clean + Jerk  7×1 80-100%+

Front squat  5×1 Heavy (Start at 70-80%)

Thursday 11th November

WARM-UP

3 Rounds  60 Sec Machine + 6 Box Step-Ups + 20 Sec D Ball Hold 

WORKOUT

EMOM 24

MIN 1 – 12-20 Cal Machine 

MIN 2 – 10-15 Box jumps Or Step Ups 

MIN 3 – 3-6 D Ball Over Shoulder 

 

Friday 12th November

WARM-UP

CHIPPER STYLE WARM-UP 2 SETS
100m Run

10 Up-Downs

10 Air Squats

10 Scap Pull-Ups

10 Scap Push-Ups

5 Inch Worms + Push-Up

EXTENDED WARM-UP

EMOM x 8 MINUTES
MIN 1 – :45 Bike @ Moderate Pace MIN 2 – :45 Flow Stretching*

WORKOUT

AMRAP x 25 MINUTES

15/12 Cal Bike
15 Hand Release Push-Ups

200m Run

15 Toes to Bar

1:00 Push-Up Plank

Saturday 13th November

WARM-UP

AMRAP x 4 MINUTES
9 Barbell Sumo Deadlifts

6 Barbell High Pulls

3 Barbell Strict Press

3 Barbell Front Squats

-1:00 Rest-

AMRAP x 3 MINUTES

:30 Row
6 Wall Balls
3 Box Jumps

NCFIT BENCHMARK WORKOUT “FIGHT GONE BAD”
3 ROUNDS FOR MAX REPS
1:00 Wall Ball

1:00 Sumo Deadlift High Pull

1:00 Box Jump

1:00 Push Press

1:00 Row for Cals

-1:00 Rest b/t Rounds-

Orwell Weightlifting Session 3

Halting snatch + Snatch balance (Pause in Overhead Squat)

5×1+1 Build to heavy (Start at 60-70%)

Clean + front squat + split jerk

5×1+1+1 Build to heavy (Start at 60-70%)

Sunday 14th November 

WARM-UP

ON A 8:00 RUNNING CLOCK…

1:00 Row (EZ)
1:00 Row (Moderate)

Immediately Into…
2 SETS (5:00 Cap)*
10 Alt. Groiners
10 Hang Position to Tall Shrug
10 PVC Pass Throughs (Wide Grip High Pulls in Set 2)

10 Behind the Neck Snatch Grip Shoulder Presses

WORKOUT

FOR TIME
10-9-8-7-6-5-4-3-2-1*
Hang Power Snatch

Burpee Over Bar

*Perform 1,2, or 3 Bar Muscle-Up after each full set. Must be unbroken.

BMU Option 1: Jumping Bar Muscle-Up BMU Option 2: 2, 4, or 6 Chest to Bar Pull-Ups