ORWELL FITNESS WOD PROGRAMME 10-08-2020

Monday 10th August

WARM-UP
2 ROUNDS
10 Air Squats

10 PVC Pass Thrus

10 Step-ups

10 Scap Push-ups

Into…

2 ROUNDS

10 PVC High Pulls

10 Standing Muscle Snatch 

10 Overhead Squats

STRENGTH
EMOM x 8 MINUTES

1 Snatch Deadlift

1 Hang Power Snatch

1 Power Snatch

WORKOUT
AMRAP x 12 MINUTES
5 Power Snatches

15 Box Jumps

25/20 Cal Row/Bike/Ski 

Orwell Weightlifting 8:00pm

3 Position Clean – EMOM x 10:00

High Hang Clean 

Hang Clean 

Clean 

Accessory – 3 Sets 

Clean Grip RDL x 10 

Side Plank x 30 seconds each way 

Orwell Gymnastics

(10 pulses + 10 second hold for each exercise below)

 1. Supine PPT pulses + hold

2. Supine PPT leg raises + hold

3. Top half hollow pulses + hold

4. Bottom half hollow pulses + hold

5. Top half arch pulses + hold

6. Bottom half arch pulses + hold

7. Left side hollow top half pulses + hold

8. Left side hollow bottom half pulses + hold 

9 Right side hollow top half pulses + hold

10. Right side hollow bottom half pulses + hold

 

Strength (negatives) – focus on the eccentric (lowering down) part of each exercise. 

Complete 3 rounds

Negative body levers (3 -5x 5-8 sec) Or hollow hold 20 sec x 3 

Negative hanging leg lifts (3 -5x 5-8 sec)

Negative pull-ups (3 -5x 5 sec)

Negative dips (bars & banded)(3 -5x 5-8 sec)

Negative elevated rows (5 x 5-8 sec)

Negative push-ups (tricep or planche) (5 x 5-8 sec

Tuesday 11th August

WARM-UP

AMRAP x 5 MINUTES

12 Air Squats

10 Up-Downs

8 Bent Over Row 

6 Lunges

STRENGTH
ON A 6:00 RUNNING CLOCK… 4×5 Tempo Front Squat (1111)*

*Keep loading moderate to moderate-heavy. Slight increase from last week.

WORKOUT
EVERY 3:00 x 4 SETS
12 Front Squats

12 Pull-ups

12 Burpees 

Wednesday 12th August

WARM-UP

2:00 Bike / Row / Ski

Into…

3 ROUNDS

12 DB Deadlifts

12 Russian DBS 

20 DB Plank Taps

WORKOUT

EMOM x 18 MINUTES
MIN 1 – 15/12 Cal Machine

MIN 2 – 20 Alt DB Snatches 

MIN 3 – 15 Hand Release Push-ups

Orwell Weightlifting 7:00pm 

Every 90 seconds x 8 sets 

1 Snatch Deadlift 

1 AK Hang Snatch 

1 BK Hang Snatch 

1 Snatch Balance 

Accessory – 3 Sets 

10 Barbell Bent Over Row 

6-10 Push Ups 

Thursday 13th August

WARM-UP
1 ROUND
1:00 Single Unders

5 BB Shoulder Press

15 Tuck-ups

Into…

1 ROUND

:45 Single Single Double Under

 5 BB Push Press

10 Kip Swings

Into…

1 ROUND

:30 Double Unders

10 Push Press

10 Knees to Chest

STRENGTH
ON A 6:00 RUNNING CLOCK… 4×5 Tempo Strict Press (1111)*

*Keep loading moderate to moderate-heavy. Slight increase from last week.

WORKOUT
4 SETS
50 Double Unders

15 Push Press

10 Toes to Bar

-1:30 Rest b/t Sets-

Strongman/Woman 7:00pm

(PART A)

AMRAP 10 

5 DB Deadlifts 

5 DB Power/Muscle Cleans 

5 Push Press 

100m DB Front Rack Carry 

(PART B)

10 MINS

Back Squat 

2 reps every 30 seconds 

Increase weight every 2 minutes 

Friday 14th August

WARM-UP
EMOM x 6 MINUTES
MIN 1 – :50 Machine EZ Pace

MIN 2 – :50 Slam Ball GTOH

MIN 3 – :50 Air Squats 

-1:00 Rest-

2 ROUNDS

8 Slam Balls

10 Lunges

EXTENDED WARM-UP

EMOM x 8 MINUTES
MIN 1 – 8/8 Goblet Split Squats

MIN 2 – 5-7 Strict Pull-ups/Ring Rows 

WORKOUT
3 ROUNDS FOR TIME
500m Machine
30 Lunges
15 Ring Rows/Pull Ups
30 Slam Balls

Saturday 15th August

WARM-UP
AMRAP x 5 MINUTES
20 Mountain Climbers

10 BW Good Mornings

8 Wall Ball Squats 

6 Burpees

STRENGTH
ON A 6:00 RUNNING CLOCK… 4×5 Tempo Deadlift (1111)*

*Keep loading moderate to moderate-heavy. Slight increase from last week.

WORKOUT
3 SETS
21 Wall Balls

15 Burpees

9 “Deadstop” Deadlifts 

-Rest 1:00 b/t Sets-

Orwell Weightlifting 9:30am 

Every 90 seconds x 8 sets

Hang Clean and Jerk + Clean and Jerk 

Strength – Paused Front Squats 

4 x 5 (2 seconds at the bottom) increase weight from last week 

Sunday 16th August 

WARM-UP
3 ROUNDS
200m Run

1:00 Plank Hold

:30 Step-ups

WORKOUT
AMRAP x 20 MINUTES

50/40 Cal Machine
800m Run
50 Sit-ups
25 Russian KB Swing
50 Box Step-ups

Orwell Weightlifting Programme 

Session 13

SNATCH

40%/3          50%/3      60%/3

70%/3         80%2          85%/1

90%/1

       

CLEAN

50%/2          60%/2     70%/2

80%2             90%/1       95%/1

Back off sets (80%/2)2           

 

BACK SQUAT

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

(85%/3)3 

COUNTER MOVEMENT JUMP

5 x 5

 

ACCESSORIES

SMALL INCREASE OF LOAD (2.5kg)

4 x

Clean SOTS press x 6

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

 

Session 14

SNATCH BALANCE

Build to a challenging 5 (technique should remain sound throughout. Make note of load)

Perform three back off sets -10% of max load

POWER CLEAN + PUSH JERK

Build to a challenging 5 (technique should remain sound throughout. Make note of load)

Perform three back off sets -10% of max load

SPEED FRONT SQUAT

3 second pause at bottom (move fast between concentric and eccentric actions)

60%/3         70%/3           (80%/3)4

 

ACCESSORIES

Seated Strict press 4 x 12

Hanging Knee Raises 4 x 12

SESSION 15

CLEAN FRONT SQUAT JERK

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

(80%/2+2+2)3         

SNATCH

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

(80%/2)4                

BACK SQUAT

60%/2                 70%/2                      (85%/3)4       

 

SNATCH PULL

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

80%/3                 90%3                        100%/3

(110%/1)3

COUNNTER MOVEMENT JUMP

5 x 5  

CIRCUIT

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

4 x

Snatch Sots Press x 6

Overhead Squat x 6 (tempo 32X1)

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