ORWELL FITNESS WOD PROGRAMME 13-12-2021

Monday 13th December 

WARM-UP

2 SETS
30 Single Unders
8 Scap Pull-Ups
8 Kip Swings
8 Strict Knee Raises

Into…
3 SETS
30 Single Unders
8 Slam Ball Deadlifts
8 Slam Ball Curl to Press + 8 Up-Downs

WORKOUT

FOR TIME

100 Double Unders

Immediately Into…

2-4-6-8-10-12-14-16-18-20

Slam Balls 

10-9-8-7-6-5-4-3-2-1 

Toes to Bar

Immediately Into… 100 Double Unders

FINISHER

“TABATA”
6 SETS (20 ON/:10 OFF)
MOVT 1 – Single DB Crush Grip Curl 

MOVT 2 – Single DB Bent Over Rows

MOVT 3 – DB Flutter Kicks

Orwell Weightlifting Session 1

Snatch + Hang snatch

5×1+1 80-90%

Muscle snatch 4×2 RPE 8

 

Tuesday 14th December 

WARM-UP

AMRAP x 6 MINUTES*

100m Run

12 KB Deadlifts

10 Box Step-Ups

8 Deadbugs

At the 3:00 Minute Mark Switch to..

100m Run

12 Russian KB Swings

10 Lateral Box Step-Ups

8 Alt. V-Ups

WORKOUT

AMRAP x 16 MINUTES
10 Deadlift

16 Box Jumps*

400m Run

*Must step-down each rep

POST WORKOUT STRENGTH

5-5-5

Bench Press

Wednesday 15th December 

WARM-UP

2 ROUNDS

1:00 Bike

10 Groiners + Twist

10 PVC Pass Through

10 PVC Back Squat*

*Perform 8 PVC OHS in the 2nd Round

STRENGTH

ON A 12:00 RUNNING CLOCK…

Build to a Moderate-Heavy 5-Rep Overhead Squat

*Bar Comes from the Ground

-No Additional Rest b/t Parts-

ON A 12:00 RUNNING CLOCK…

Build to a Moderate-Heavy 5-Rep Thruster *Bar Comes from the Ground.

WORKOUT

3 ROUNDS FOR TIME

15/12 Cal Bike

10 Overhead Squats 

12 Thrusters

-Time Cap 10:00-

Orwell Weightlifting Session 2

Clean + Hang clean + Split jerk

5×1+1+1 80-90%

Back squat 4×2 80-90%

Thursday 16th December 

WARM-UP

2 ROUNDS
1:00 Row
10 Scap Pull-Ups
8/8 SA DB Turkish Sit-Up
6/6 SA DB Front Rack Lunge*

*Perform a SA Overhead Lunge in the 2nd Round

EXTENDED WARM-UP

2-3 SETS FOR QUALITY
3/3 Turkish Get-Ups
8/8 Tempo Self-Supported Single Arm Bent Over Row (2121)*

*Staggered stance and lean non-rowing arm on own thigh.

WORKOUT

FOR QUALITY

5-10-15-10-5 Strict Pull-Ups*

10-20-30-20-10 Strict Sit-Ups**

20-40-60-40-20 Cal Row***

*Chest to Bar or Tempo (2111) Optional

**Weighted Optional

***15-30-48-30-15 Alt. Calories

COOL DOWN

FOR RECOVERY

5:00 Nasal Breathing Only Walk or Row

Friday 17th December 

WARM-UP

2-3 Rounds

5 Walkouts + Groiner and twist 

5 Barbell Deadlifts

5 High Pulls

5/5 Elbow Punches

5 Strict Press

5 Up Down + High Jump

STRENGTH

ON A 20:00 RUNNING CLOCK…

Build to a Heavy 1-Rep Clean and Jerk*

*Choice for Power or Squat

HERO WORKOUT

“DT”

5 ROUNDS FOR TIME

12 Deadlifts 

9 Hang Power Cleans

6 Push Jerks 

In honor of USAF SSgt Timothy P. Davis, 28, who was killed on Feb, 20 2009 supporting operations in OEF when his vehicle was struck by an IED. Timothy is survived by his wife Megan and son T.J.

Saturday 18th December 

WARM-UP

2 Sets
10 Alt Groiners

5/5 Split Squats

10 Scap Pull Ups

5 Up Downs

2 Sets

10 Air Squats

10 Leg Swings Per Leg

10 Kip Swings

5 Ring Rows 

5 Burpees

HERO WORKOUT “JASON”
FOR TIME

100 Air Squats

5 Ring Muscle-Ups or Burpee Pull-Ups 

75 Air Squats

10 Ring Muscle-Ups

50 Air Squats

15 Ring Muscle-Ups

25 Air Squats

20 Ring Muscle-Ups

RMU Option 1: Jumping Ring Muscle-Ups RMU Option 2: Burpee Pull-Ups

S01 (SEAL) Jason Dale Lewis was killed by an IED while conducting combat operations in Southern Baghdad July 6, 2007. We name this workout “Jason” in honor of his life, family, and courage. Donna, Jack, Max, and Grace, we’ll forget neither your husband and father nor your sacrifice and loss. Fair winds, Jason.

Orwell Weightlifting Session 3

Halting clean + split jerk

5×1+2 RPE 8-9

Halting snatch + snatch

5×1+1 RPE 8-9

 

Sunday 19th December 

WARM-UP

5:00 of Rowling attempts 

Immediately Into… AMRAP x 4 MINUTES

10 Alt. Lunges

5 Up Downs

5 DB Deadlift

5/5 DB Hang Power Cleans

WORKOUT

PARTNER WORKOUT IN TEAMS OF 2…

4 ROUNDS FOR TIME 1000/800m Row*

Complete DB Reps**

*Partner 1 Works while Partner 2 Rests. Must alternate every 250/200m on Row. Split DB work as needed.

**DB Reps Per Round…
Round 1 – 50 DB Up-Down (50/35)|(35/20)

Round 2 – 60 DB Suitcase Lunge***

Round 3 – 70 DB Push Press

Round 4 – 80 DB Power Cleans

***Each Lunge Step = 1-Rep