ORWELL FITNESS WOD PROGRAMME 13-09-2021

Monday 13th September 

WARM-UP

3 ROUNDS

8 Groiners 

8 Up Downs 

8 PVC Pass Throughs

8 PVC OHS

STRENGTH

3-3-3-3-3

Hang Squat Snatch

*Start Light and build to Moderate-Heavy.

WORKOUT

AMRAP x 10 MINUTES

7 Hang Squat Snatch

14 Burpees Over Bar

Orwell Gymnastics 6:00pm

A) Skill/Strength x 4 

20 V Up Pulses + 20 Toe Touches 

B) T2B EMOM 

5-7 Reps EMOM 

C) Every 90 Seconds x 5 

3-5 Wall Walks 

Orwell Weightlifting 8:00pm

Hang Snatch + Snatch 

7 x 1+1 @ 75-85%

Muscle Snatch 

1 x 1 – Build to a heavy 

Tuesday 14th September

WARM-UP

10:00 AMRAP

1:00 Machine*

10 Box Step Overs

10 Push Up to Pike**

*Increase pace each succeeding round. **When in Pike, alt. stretching one calf out for a second or two, switching to the other side, then returning to the next Push Up Rep.

WORKOUT

4 SETS FOR REPS

1:00 – Max DB Floor Press

1:00 – Max Sit-Ups

1:00 – Max Box Jump Overs 

1:00 – Max Cal Machine 

-Rest 1:00 b/t sets- 

Wednesday 15th September 

WARM-UP

AMRAP x 5 MINUTES

5 Walkout with push up 

5 Scap Pull Ups 

5 Slow Deadlifts 

5 BB Bent Over Row

STRENGTH

ON A 15:00 RUNNING CLOCK… Build to Heavy 3-Rep TNG Deadlift*

*””Library TNG”” Deadlift

NCFIT BENCHMARK WORKOUT “GET A GRIP”
FOR TIME

6-9-12-15

Deadlift

15-12-9-6

Bar Muscle-Up

BMU Option 1: Jumping Bar Muscle-Up BMU Option 2: Burpee Pull-Ups

Orwell Weightlifting 7:00pm 

2 Position Clean (Floor,Hang) + Split Jerk 

7 x 1+1+1 @ 75-85%

Back Squat 

4 x 3 @ 75-85%

Thursday 16th September 

WARM-UP

AMRAP x 7 MINUTES

200m Run @ Mod Pace

7 Down Ups 

20 Shoulder Taps 

5 BB Strict Press

SKILL

10:00 Clock to practice HSPU Progressions for workout and Push Jerk Technique 

WORKOUT

3 SETS FOR TIME

200m Run

Immediately into…

2 ROUNDS

7 Push Jerk

7 Handstand Push-Ups*

Immediately into… 200m Run

-Rest 1:30 b/t Sets-

*Strict HSPU Optional

HSPU Option 1: Pike Push-Ups HSPU Option 2: DB Strict Press

Orwell Weightlifting 10:30am 

2 Position Snatch (Floor,Hang)

7 x 1+1 @ 75-85%

Clean Lift Off + Clean and Jerk 

8 x 1+1+1 EMOM @ 75-80%

Strongman/Strongwoman 7:00pm 

Part A – Floor Press

15:00 to build to a heavy single 

Part B – In a pair 

AMRAP 15:00 

P1 – Deadlift Hold 

P2 – Complete 

5 D- Ball Over the shoulder 

10 DBL DB Lunges 

5/5 DB Strict Press 

Friday 17th September 

WARM-UP

10:00 Running Clock.. 500m Row/Ski/Bike – w/ Remaining Time,

AMRAP of:
6 Up Downs – 8 Slam Ball Deadlifts* – 10 Step Ups**

*At 5:00, switch to Slam Balls
**At 5:00, swap for DB Box Step Ups

WORKOUT

EMOM x 25 MINUTES

MIN 1 – 25 Slam Balls

MIN 2 – 20/15 Cal Row/Ski/Bike

MIN 3 – 15 Toes to Bar/Knee Raises 

MIN 4 – 3 DB Up-Downs + 10 DB Step-Ups 

MIN 5 – Rest

Saturday 18th September 

GYM CLOSED 

ORWELL FITNESS GAMES 

Please feel free to come along to watch, support and cheer everyone on for the day!

Sunday 19th September 

WARM-UP

3 SETS
10 Scap Pull-Ups

10 DB Bent Over Rows 

10 DB Upright Rows 

30 Single Unders (Switch to Double Unders on Set 3)

STRENGTH

3 SETS

10 Perfect Chin-Ups

1:30 EZ Cardio*

*Your Choice on Cardio

-Rest :30 b/t Sets-

WORKOUT

FOR TIME

55-65-75-65-55 Double Unders

20-15-10-15-20 Chest to Bar Pull-Ups

FINISHER

EMOM x 8 MINUTES
MIN 1 – :30 Single KB or DB Hollow Body Flutter Kicks
MIN 2 – :50 DBL KB or DB Front Rack Hold

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