ORWELL FITNESS WOD PROGRAMME 12-07-2021

Monday 12th July

WARM-UP

AMRAP x 5 MINUTES

:30 Machine 

10 PVC Passovers 

5 Walkout and push up 

10 Pike Toe Touches 

SKILL/STRENGTH 

Every 1:30 x 6 Sets 

1 AK Hang Power Snatch 

1 BK Hang Power Snatch 

1 TNG Power Snatch 

*Keep weight moderate, aim to go above workout weight but not heavy

WORKOUT

AMRAP x 8 MINUTES
15/12 Cal Bike/Row/Ski

5 Hang Power Snatch 

5 Strict Pull Ups 

-Rest 1:00-

AMRAP x 8 MINUTES

15/12 Cal Bike/Row/Ski 

5 Hang Power Snatch 

5 Strict Pull Ups 

**Pick up where you left off on the second AMRAP.

 

Orwell Weightlifting 8:00pm

Halting snatch + hang snatch + snatch 8×1+1+1 60-70%

Snatch pulls (Pause in set up) 5×3 90%

 

Tuesday 13th July 

WARM-UP

3 ROUNDS
10 Groiners

10 Up-Downs*

10 Jumping Squats

10 Elbow Punches**

*Round 3 Perform 8 Burpees

**Round 2 perform 5 Deadlifts; Round 3 Perform 5 Muscle Cleans

STRENGTH

Back Squat

1×3 @ 70%*

1×3 @ 80%

1×3 @ 90%

*Based off of 90% of Heavy 1-Rep Week 3 of 9

WORKOUT

FOR TIME – 5 ROUNDS

8 Hang Squat Cleans 

8 Burpees

-Rest 2:00-

1 ROUND

16 Hang Squat Cleans

16 Burpees

Wednesday 14th July 

WARM-UP

2 ROUNDS
100m Run

10/10 Leg Swings

10 Scap Pull-Ups

10 Scap Push-Ups

Into…
2 ROUNDS

200m Run

12 Alt. V-Ups

8 Knee Push-Ups

12 Up-Downs

WORKOUT

5 SETS
ON A 3:00 RUNNING CLOCK…

200m Run

12 Toes to Bar*

Max Hand Release Push-Ups in Time Remaining…

-Rest 1:00 b/t Sets-

FINISHER

3 SETS FOR QUALITY

8/8 SA Bent Over Row

16 Alt. DB Slides

-Rest as needed b/t Sets- 

Orwell Weightlifting 7:00pm

Clean deadlift + Clean + Hang clean + Jerk 7×1+1+1+1 60-70%

Front squat 4×5 60-70%

 

Thursday 15th July 

WARM-UP

AMRAP x 7 MINUTES
8 Step Ups 

8 Air Squats 

8 Alt. Groiners

8 Glute Bridges 

8 Barbell Deadlift 

STRENGTH

Deadlift

1×3 @ 70%*

1×3 @ 80%

1×3 @ 90%

*Based off of 90% of Heavy 1-Rep Week 3 of 9

WORKOUT

AMRAP x 17 MINUTES
7/7 Back Rack Reverse Lunges 
10 Box Jumps w/ Step-Down 
20 Plate Ground to Overhead
:30 Plate Gun Hold

Orwell Weightlifting 9:30am

 

Orwell Strongman/Strongwoman 7:00pm

On a 25:00 Clock Partner Relay Carries 

P1 Completes 100m Farmers Carry while P2 Rests 

P2 Completes 100m Farmers Carry while P1 Rests 

P1 Completes 100m Sandbag Carry while P2 Rests 

P2 Completes 100m Sandbag Carry while P1 Rests 

P1 Completes 100m Sandbag Carry + Partner 2 Completes 100m Farmers Carry at the same time 

P1 Completes 100m Farmers Carry and P2 Completes 100m Sandbag Carry at the same time 

In remaining time complete IGYG AMRAP 

10 Russian KB Swings 

10 Weighted Box Step Ups 

Friday 16th July 

WARM-UP

3 ROUNDS
25 Single Unders*

10 Single DB Upright Row 

10 Scap Push-ups

25 Single Unders

10 Single DB Strict Press

5-10 Push-ups

*change to double unders in 3rd round

STRENGTH

Strict Press

1×3 @ 70%*

1×3 @ 80%

1×3 @ 90%

*Based off of 90% of Heavy 1-Rep Week 3 of 9

WORKOUT

FOR TIME
60 Double Unders

15 Strict Press 

90 Double Unders

30 Push Press

120 Double Unders

45 Push Jerks

Saturday 17th July 

WARM-UP

2 SETS 

8 Walkout w/ Push-Up

10 Alt. Groiners w/ Twist

12 Bodyweight Good mornings

14 Air Squats

PARTNER WORKOUT

IN TEAMS OF 2… FOR TIME
10k Row*

*P1 rows while P2 rests. Partners must alternate in order every 250m (switch on the even 250m throughout).

**Addition — The person that comes off the rower completes (2) movements for 10/10 reps each during their rest period.

Orwell Weightlifting 10:30am

Power snatch + snatch 10×1 EMOM 70%

Power clean + clean + jerk 10×1 EMOM 70%

Sunday 18th July 

WARM-UP

AMRAP x 5 MINUTES
10 Alt. Groiners

10 Bootstrappers

20 Alt. Bicycle Crunches

10 Alt. Curtsey Lunges

10 Squat Jumps

SKILL

EMOM x 10 MINUTES
MIN 1 – 6-10 Reps of Pistol Practice Option*
MIN 2 – :45 Static Hold Option**

*Pistol Options…
Pistol Squat

Reverse Lunge with laces down 

Reverse Lunge with laces down and foot up 

Narrow Stance Air or Goblet Squat

**Static Hold Options…
Tuck Hold

Wall Ball Weighted Hollow Hold

Front or Reverse Plank

Wall Ball Squat Hold

WORKOUT

FOR TIME 50-40-30-20-10*
Wall Balls 

Sit-Ups

*After each full set, complete 20 Alt. DB Hang Muscle Clean.
For Example: 50 WB / 50 SU / 20 HMC, 40/40/20 – etc…

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