ORWELL FITNESS WOD PROGRAMME 14-09-2020

Monday 14th September

WARM-UP

AMRAP x 2:30 MINUTES

30 Single Unders
10 Air Squats 
5 Up-Downs

Into…

AMRAP x 2:30 MINUTES
20 Double Unders or :20 Double Under Attempts
10 Lunges 
5 Burpees

STRENGTH

10-10-10* Back Squat

*Start light build to moderate.

WORKOUT

FOR TIME
2 ROUNDS
15/12 Cal Bike

60 Double Unders

Into…

4 ROUNDS
5 Back Squats

10 Burpees

Into…

2 ROUNDS
15/12 Cal Bike

60 Double Unders

Orwell Gymnastics 6:00pm 

2 Rounds 20 Sec on 10 Sec Off

A1. Hollow rocks

A2. Back arch rocks

A3. Pike handstand hold

A4. Planche lean hold

A6. Back-support hold

A6. 45-degree handstand hold

A7. Tuck-sit

Oblique strength – complete 3 rounds of the following at your own pace:

B1. Hanging windshield wipers (legs straight or tuck) (6-10 alternating reps)

B2. Side plank pulses (10 reps + 10 second hold)

B3. Pass Overs  

Finisher (12 min EMOM) – complete 3 rounds of the following:

C1. (Min 1): Ring rows (5-8 reps) + push-ups (5-8 reps)

C2. (Min 2): Bench Dips 40 Seconds

C3. (Min 3): Hanging Knee Tuck (10-12 reps)

C4. (Min 4): 45 Sec Squat Hold

Orwell Weightlifting 8:00pm

*We are aiming to build to a heavy single in todays session 

EMOM x 5 1 C&J 

Increase Weight 

EVERY 90 SEC x 4 1 C&J 

Increase Weight 

E2MOM x 4 1 C&J 

 

Tuesday 15th September

WARM-UP

3 SETS (:20 ON/ :10 OFF)

MOVT 1 – Passovers 

MOVT 2 – KB Deadlifts

MOVT 3 – Burpees

STRENGTH

10-10-10* Strict Press

*Start light build to moderate.

WORKOUT

EMOM x 15 MINUTES
MIN 1 – Max KB Swings

MIN 2 – 5-7 Barbell Strict Press* 

MIN 3 – :45 EZ Run, Bike or Row

*Moderate-Heavy to Heavy

Wednesday 16th September

WARM-UP

3 SETS (6:00 CAP)
5 Slow Bodyweight Good Mornings

10 Alt. Reverse Lunges (deep step back)

5 Slow “Descent” Deadlifts (Start w/ Light Weight, Add Each Round)*

10 Scap Pull-Ups

*Trace body with bar under a controlled descent each rep.

-Add Weight b/t Sets-

STRENGTH

10-10-10* Deadlift

*Start light build to moderate.

WORKOUT

AMRAP x 13 MINUTES
6 Deadlifts*

:30 Deadlift Hold

12 Wall Ball Reverse Lunge

12 Pull-ups

*Deadlifts must be unbroken.

Orwell Weightlifting 7:30pm 

1 Set Every 90 Seconds x 8 *Weight Moderate 

1 Slow Snatch + 1 Floating Snatch 

Accessory 

Halting Snatch Deadlift 

4 x 4 *Moderate to heavy Weight 

 

Thursday 17th September

WARM-UP

4 ROUNDS (5:00 CAP)
10 Scapula Pull Ups/Kip Swings

10 Slam Balls

5/5 Alt. DB Strict Press

5/5 DB Renegade Row w/o Push-up

STRENGTH

4 SETS
7/7 SA DB Floor Press

10/10 SA DB  Row

-Rest as Needed b/t Sets-

WORKOUT

10 SETS
5 Toes to Bar
7 Slam Balls 
9 DB Push Press

-:30 Rest b/t Sets-

Orwell Strongman/Woman 

EMOM 12 

5 Thrusters *Moderate Weight 

FINISHER x 4

12 Push Ups 

12 Bicep Curls 

12 Weighted Sit Ups

Rest 60 Sec Btw Sets 

Friday 18th September

WARM-UP

2 ROUNDS 
:45 Machine

10 Barbell Deadlifts

10 Air Squats / BB Front Squats

10 Hang High Pulls

STRENGTH

EVERY 1:30 x 6 SETS*

3 Power Cleans
+
3 Front Squats

*Keep weight moderate.

WORKOUT

4 ROUNDS FOR TIME
20/15 Cal Row

12 Power Cleans

12 Front Squats

Saturday 19th September

WARM-UP

EMOM x 6 MINUTES
MIN 1 – 6 Burpees + MAX Alt. DB Sumo Deadlifts
MIN 2 – 4 Alt. Step-Ups + 5/5 Single Arm DB Push Press
MIN 3 – 4 Box Jumps + MAX Hollow Hold

STRENGTH

EMOM x 12 MINUTES
MIN 1 – :45 Barbell Bicep Curls

MIN 2 – :45 Barbell Skull Crushers

MIN 3 – :45 Barbell Hollow Body Flutter Kicks

WORKOUT

AMRAP x 8 MINUTES
16 Alt. DB Snatch

10 Box Jumps

-1:00 Rest-

EMOM x 4 MINUTES
:45 Max Single DB Renegade Row*

*1-Rep = L Row + Push-Up then R-Row + Push-Up

Orwell Weightlifting 

1 Set Every 90 Seconds x 10 *Weight Moderate 

3 Position Snatch 

1 Mid Thigh Snatch 

1 BK Snatch 

1 Snatch (Floor) 

Sunday 20th September 

WARM-UP

2 ROUNDS (6:00 CAP)
:30 Machine

10 Groiners with twist 

5/5 Split Squats

10 Scapula Push Ups 

STRENGTH

2 SETS
10/10 DB Goblet Bulgarian Split Squats
15/15 Goblet Curtsey Squats

-Rest 60 Sec Btw Sets  

WORKOUT

FOR TIME
50/40 Cal Bike/Ski/Row

50 Lunges

50 Ring Rows

50 Ab Mat Sit Ups

25/20 Cal Bike/Ski/Row

25 Lunges

25 Ring Rows

25 Ab Mat Sit Ups

Orwell Weightlifting Programme

Session 28

SNATCH

40%/3 50%/3 60%/3 70%/3 80%2 85%1 90%/1 (85%/1)2

CLEAN+JERK

50%/2+2 60%/2+2 80%1+2 (85%1+2)3

BACK SQUAT

70%/2+2   60%/3    70%/3    (80%/3)    90%/1    (85%/3)3

COUNTER MOVEMENT JUMP

5 x 5 

ACCESSORIES

SMALL INCREASE OF LOAD (2.5kg)
3x
Clean SOTS press x 2
Front Squats max Speed x 8 (move fast eccentrically and concentrically)

Session 29

SNATCH BALANCE (Base load off Snatch 1RM)

50%/2   60%/2   70%/2   80%2   90%2   (92.5%1)3

POWER CLEAN + PUSH JERK

50%/2+2   60%/2+2   70%/2+2   80%2+2

SPEED FRONT SQUAT

(move fast between concentric and eccentric actions) 60%/3 70%/3 80%/3
(85%/2)4

CORE CIRCUIT

A) Pallof Press quarter squat position 5 x 45s Each side

B) Weighted Plank 5 x 30s small increase in load

ACCESSORIES

A)Seated Barbell Strict press 4 x 12 B) Banded Lat Pulldown 4 x 12

Session 30

ABK SNATCH

50%/3   60%/3   80%2   ( 85%/2)3

CLEAN, FRONT SQUAT & JERK

50%/2+2+2   60%/2+2+2   80%/1+2+1   (90%/1+2+1)2

SNATCH PULL + SNATCH DL

70%/3 +3   80%/3+3   100%/2 +2   105%2+2

HORIZONTAL JUMP

6 x 5

CIRCUIT

70%/3

70%/2+2+2

90%/3+3 

110%1+2

Bar + Small increase in load (2.5 – 5 kg ) 4x
Snatch Sots Press x 3
Overhead Squat x 4 (tempo 32X1)