ORWELL FITNESS WOD PROGRAMME 12-10-2020

Monday 12th October

WARM-UP

AMRAP x 5 MINUTES
10 Wall Ball Strict Press
8 Tuck-ups
6 Wall Ball Front Squats 

STRENGTH

8-8-8* Strict Press

*Start moderate-heavy and end heavy.

WORKOUT

EVERY 3:00 x 5 SETS
25 Wall Balls

20 Toes to Bar

Orwell Weightlifting 8:00pm

Clean Pull + Clean & Jerk 

4 x 2 60-70%

Clean Pull 5 x 4 80-90%  

Orwell Gymnastics 6:00pm

Warm Up:

30 Star Jumps – 10 Arm Swings each way – 10 Scap Push Ups – 10 Scapula Pull ups – 5 Up downs

(PART A)

Strict Pull ups/ Chest to Bar  10-8-6-4-2

*30 Second Weighted Hollow Hold

*After each round

(PART B) 3 Rounds for quality with no Rest

Negative box pike HSPU (2 x 5 second descend)
Box pike HSPUs (3 reps)

Negative wall strict HSPU (2 x 5 second descend)
Kipping HSPUs (3-5 reps) Or Box pike HSPUs (3 reps)

Rest 60-90 seconds

CORE

5 x 10 V Up Snaps (Slow Eccentric)

Tuesday 13th October

WARM-UP

 

3 ROUNDS

:60 Machine 

5 Walkouts with rotation

10 Hip Bridges 

5 Empty Bar Deadlift

STRENGTH

8-8-8* Deadlift

*Start moderate-heavy and end heavy.

WORKOUT

FOR TIME
600m Run

30/25 Cal Row/Ski/Bike

30 Deadlift

400m Run

20/15 Cal Row/Ski/Bike 

20 Deadlift

200m Run

10/8 Cal Row/Ski/Bike 

10 Deadlifts

Wednesday 14th October

WARM-UP

AMRAP x 5 MINUTES

10 Alt. Groiners

10 Alt. Samson Lunges

5 Up Downs 

5 Push Ups 

STRENGTH

EMOM x 10 MINUTES*

MIN 1 – 15 DB Pullovers

MIN 2 – 15 DB Floor Press

*Keep weight moderate.

WORKOUT

4 ROUNDS FOR TIME
20 Back Rack Forward Lunges
20 Up-Downs Over Bar
20 DB Weighted Sit-ups 

-Time Cap 15:00-

Orwell Weightlifting 7:00pm

Snatch Pull + Snatch

4 x 2+1 65-75% 

Front Squat

5 x 4 75-80% 

Thursday 15th October

WARM-UP

EMOM X 6 MINUTES

MIN 1 – :45 Machine 

MIN 2 – :45 Single Unders

MIN 3 – :45 Machine 

MIN 4 – :45 Hang Muscle Clean 

MIN 5 – :45 Single Unders/Double Unders 

MIN 6 – : 5 BB Strict Press + 5 Push Press 

STRENGTH

5 SETS
2 Hang Power Clean + 2 Shoulder to OH

WORKOUT

TABATA
8 SETS (:20 ON / :10 OFF) Cal Machine 

-Rest 1:00-

EMOM x 5 MINUTES

30 Double Unders
5 Hang Power Clean

-Rest 1:00-

TABATA
8 SETS (:20 ON / :10 OFF) Cal Machine

Orwell Strongman/Woman 7:00pm

(PART A) AMRAP 10

5 DBL DB Swings

5 DBL DB Power Cleans 

5 DBL DB Push Press

8 DBL DB Renegade Row  (no push up)

(PART B) EMOM 10

3-5 D Ball Over Shoulder 

Friday 16th October

WARM-UP

AMRAP x 5 MINUTES

8 Air Squats

8 Scap Push-ups

8/8 Leg Swings 

5 Straight arm burpees  

STRENGTH

8-8-8* Back Squat

*Start moderate-heavy and end heavy.

WORKOUT

AMRAP x 13 MINUTES
1-2-3, and so on… Strict Pull-Ups

2-4-6, and so on… Back Squat

3-6-9, and so on…Burpees

Saturday 17th October

WARM-UP

AMRAP x 6 MINUTES
5 Slam Ball Deadlifts

10 Alt. Plank Slam Ball Rolls*

5 Slam Ball Ground to Overhead

20 Slam Ball Russian Twists

*Start in a Plank position with the Slam Ball off to the right side with the arm extended, palm on top of the ball; then roll the ball to the left side and remain in the Plank position.

POST-WORKOUT STRENGTH
4 SETS
15-20 Skull Crushers*

15-20 Empty Bar Reverse Grip Curls

-Rest :30 b/t Sets-

*Complete reps laying on the ground.

WORKOUT

3 SETS
16-12-8
Push Press

Slam Balls

-Rest 1:30 b/t Sets-

Orwell Weightlifting 09:30am 

Hang Snatch Pull + Hang Snatch

4 x 2+2 65-75%

Clean + Front Squat + Jerk

5 x 2 70-80% 

Sunday 18th October 

WARM-UP

AMRAP x 2 MINUTES

15 Glute Bridge-Ups

10 Alt. Step-Ups

Into …

AMRAP x 4 MINUTES
5 RKBS

5 Single KB Sumo Deadlift

3/3 Step Ups or 5 Box Jumps 

5 Tuck Ups 

STRENGTH

3 SET FOR QUALITY
8/8 DBL KB Front Rack Elevated Lunge
10 Slow Dragonfly*

*Flutter Kicks on Lower Down 

WORKOUT

4 SETS FOR MAX REPS

1:00 – Russian KB Swings

1:00 – Alt. V-ups

1:00 – KB Sumo Deadlift High Pull

1:00 – Box Jumps*

*Step-Down Only

Orwell Weightlifting Programme 

Session 4

SNATCH + OH SQUAT

40%/3+3          50%/3+3 60%/3+3

(70%/2+3)3

        

CLEAN + JERK + FS

50%/2+2+2        60%/2+2+2 70%/2+2+2

(75%/2+2+2)3      

BACK SQUAT

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

(80%3)4

COUNTER MOVEMENT JUMP 5 x 5

ACCESSORIES (2.5%-5% increase in load)

A- Rear foot elevated split squat (barbell) 3 x 8

B1- barbell hip thrust (mid-back rests on bench) 4 x 8

B2- alternating single leg RDL (Kettlebell) 4 x 8

 

Session 5

DEFICIT SNATCH

50%/2     60%/2 (70%/2)4

FRONT SQUAT + JERK (C&J 1RM)

50%/2+2        60%/2+2    70%/3+2

(75%/2+2)4

CLEAN PULL

50%/2  60%/2   70%/2

80%/3 (90%/3)3

 

CORE CIRCUIT 

A) Pallof Press parallel squat position 3 x 1min Each side 

B) Weighted Plank 3 x 1min small increase in load

ACCESSORIES

A)Seated Barbell Strict press 4 x 8

B) Banded Lat Pulldown 4 x 8

 

Session 6

FLOATING SNATCH + FLOATING SNATCH PULL

(Three second ECCENTRIC)

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

(75%/2+3)3             

                 

POWER CLEAN

50%/3  60%/3         70%/3

(75%/3)3

ACCESSORIES

A- ALTERNATING SIT TO STAND (PARALLEL SQUAT POSITION)  3 x 10

B1- BARBELL HIP THRUST (mid-back rests on bench) 3 x 10

B2- HORIZONTAL JUMP 3 x 8

             

PLYOMETRIC

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

 

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