ORWELL FITNESS WOD PROGRAMME 09-11-2020

Monday 9th November

WARM-UP

2 ROUNDS
10 Step-Ups
10 Up-Downs
10 BB Snatch Grip Deadlift

Into…

1 ROUND
8 Box Jumps
8 Burpees
8 BB Snatch Grip Upright Row

STRENGTH

8-6-6-4*
Hang Power Snatch

*Keep weight moderate.

WORKOUT

EVERY 4:00 x 3 SETS
10 Hang Power Snatches (42.5kg/30kg)
15 Bar Facing Burpees 20 Box Jumps (24/20)

Orwell Gymnastics 

WARM UP x 3 

30 Star Jumps + 15 Up Downs + 10 ALT Groiners 

PART A

10-9-8-7-6-5-4-3-2-1 HSPU or Box HSPU 

Paired with 

1-2-3-4-5-6-7-8-9-10 Strict Pull ups (weighted if possible) 

PART B

4 ROUNDS 

20 Hollow Rocks + 20 Weighted Glute Bridge* + 20 Slow Arm Haulers 

*Use a barbell or DB across the hips 

Tuesday 10th November

WARM-UP

EMOM x 5 MINUTES (:45 ON/ :15 OFF)
MIN 1 – Lunges

MIN 2 – Alt. DB Deadlifts

MIN 3 – Single DB Strict Press

MIN 4 – Alt. Bird Dogs

MIN 5 – Slow Deadbugs

STRENGTH

5-4-3-5-4-3* Bench Press

*Keep weight moderate-heavy.

WORKOUT

AMRAP x 11 MINUTES
10 Alt. DB Power Cleans (22.5kg/15kg)

50′ OH Walking Lunges (R)* 15 Sit-Ups

50′ OH Walking Lunges (L)

*If unable to Lunge for distance complete 14 OH Lunges.

Wednesday 11th November

WARM-UP

1:00 Bike (EZ)

Into…

AMRAP x 4 MINUTES

10 Russian KB Swings

8 Goblet Squats

30’ Bear Crawl

Into…

1:00 Bike (Hard)

STRENGTH

ON A 12:00 RUNNING CLOCK… 5×5
Front Squat*

*Moderate for all sets

BENCHMARK WORKOUT “REDLINE”
3 SETS
15-10-5

Front Squats (42.5kg/30kg)

Cal Bike

-Rest 1:30 b/t Sets-

Thursday 12th November

WARM-UP

AMRAP x 6 MINUTES

20 Single Unders

5/5 SA DB Strict Press

5/5 SA DB Swing

10 Tuck Ups

STRENGTH

ON A 12:00 RUNNING CLOCK… 5×5
Push Press*

*Moderate for all sets

WORKOUT

FOR TIME
2 ROUNDS

60 Double Unders

12 Up-Downs

Into…

6 ROUNDS
4 Push Press (60kg/40kg)

8 Toes to Bar

Into…

2 ROUNDS
60 Double Unders

12 Up-Downs

Friday 13th November

WARM-UP

AMRAP x 5 MINUTES 250m Row
5 Inchworms
10 Bird Dogs

10 KB Deadlifts

STRENGTH

ON A 15:00 RUNNING CLOCK… 5×5
Deadlift*

*Moderate for all sets

WORKOUT

2 ROUNDS FOR TIME
60/50 Cal Row
25 Deadlifts (70kg/47.5kg)

Saturday 14th November

WARM-UP

3 ROUNDS (6:00 CAP)

10 Arm Haulers

8 Ring Rows

6 Scap Push-Ups

100m Jog

:15 ACTIVE Bar Hang

STRENGTH

4 SETS FOR QUALITY*

5 SA KB Upright Row

4 SA KB Swing

3 Hang KB Snatch

*Complete all reps on one side, then complete all reps on the other side.

WORKOUT

AMRAP x 14 MINUTES
8 Pull-Ups

10 Hand Release Push-Ups

12 KB Swing (32kg/24kg)

Sunday 15th November 

WARM-UP

400m Run into…

2 ROUNDS
5/5 Bodyweight Split Squats
7 Med. Ball Front Squats
9 Med. Ball Ground to Overhead

STRENGTH

EMOM x 12 MINUTES
MIN 1 – 10 DB Bulgarian Split Squats (R)
MIN 2 – 10 DB Bulgarian Split Squats (L)
MIN 3 – :40 Wall Sit

WORKOUT

3 ROUNDS FOR TIME
400m Run

35 Wall Balls (9kg/6kg)|(14/10)

25 Slam Balls (9kg/6kg)

-Hard Cap 16:00-

ORWELL WEIGHTLIFTING PROGRAMME 

Session 17

SNATCH

50%/3    60%/2  70%/2

82%/2  87.5%/1  90%/1

(87.5%/1)3

CLEAN + JERK

50%/2+2        60%/2+2 70%/2+2

80%/2+1 85%/2+1    (90%/1+1)3

BACK SQUAT

60%/3               70%/3               80%/2

85%2                87.5%/2            92.5%/1

(87.5%/2)3

COUNTER MOVEMENT JUMP

5 x 5

 ACCESSORIES (2.5%-5% increase in load)

 A- Rear foot elevated split squat (barbell) 4 x 5

B1- barbell hip thrust (mid-back rests on bench) 4 x 5

B2- alternating single leg RDL (Kettlebell) 4 x 5

 

Session 18

DEFICIT SNATCH

50%/2     60%/2 70%/2

80%/2              (85%/1)3

FRONT SQUAT + JERK (C&J 1RM) (HOLD SPLIT JERK POSITION FOR TWO SECONDS)

50%/2+2        60%/2+2    70%/2+2

80%/2+2          85%/2+1          (87.5%/2+1)3

CLEAN PULL

Add 10% to final FS and Jerk set for 3 sets of 2 reps

CORE CIRCUIT 

A) Pallof Press parallel squat position 2 x 1min Each side 

B) Weighted Plank 2 x 1min small increase in load

ACCESSORIES

A)Seated Barbell Strict press 4 x 8

B) Banded Lat Pulldown 4 x 8

 

Session 19

FLOATING SNATCH + FLOATING SNATCH PULL

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

80%/2+1  85%/1+1  (87.5%/1+1)3             

                 

POWER CLEAN

50%/2  60%/2         70%/2

80%/1 (85%1)5

SPLIT JERK (TWO SECOND HOLD IN SPLIT JERK POSITION)

50%/2  60%/2         70%/2

80%/2  85%/2   (87.5%/2)3

ACCESSORIES

A- ALTERNATING SIT TO STAND (PARALLEL SQUAT POSITION) ADD LOAD  5 x 5

B1- BARBELL HIP THRUST (mid-back resting on bench) 5 x 5

B2- HORIZONTAL JUMP 5 x 5

             

PLYOMETRIC

Single leg jump to double leg landing  5+5 x 5