ORWELL FITNESS WOD PROGRAMME 14-12-2020

Monday 14th December

WARM-UP

3 ROUNDS 
30 Mountain Climbers

30 Hollow Body Flutter Kicks

10 Good Mornings

10 Reverse Lunges

5 Up-Downs

STRENGTH

ON A 13:00 RUNNING CLOCK… Find a 5RM Deadlift

WORKOUT

AMRAP x 11 MINUTES
11 KB Swings 

11 FR KB Lunge 

11 Up-Downs

22 Tuck-Ups

Orwell Gymnastics 6:00pm 

PART A 4 SETS

8-6-4-2 False Grip Ring pull Ups 

8-6-4-2 Strict Ring Dips/Box Dips 

PART B 4 SETS

20-30 Inverted Shoulder Taps 

10 Single Leg V Up L+R + Double leg V ups 

10 Bicep Curls + 15 Sec Hold at rep 5 & 10 

Orwell Weightlifting 8:00pm

Hang Clean + C&J 5 x 2 + 1 70-75%

Clean Pull 5 x 4 85% 

Tuesday 15th December

WARM-UP

EMOM x 5 MINUTES
MIN 1 – :30 Single Unders + :30 Side-to-Side Single Unders

MIN 2 – :40 Slow Single DB Strict Press

MIN 3 – :30 Single Unders + :30 Reverse Single Unders

MIN 4 – :20 Single DB OH Hold (R) + :20 Single DB OH Hold (L)

MIN 5 – :30 Single Unders + :30 Tall Jump Singles

STRENGTH

ON A 13:00 RUNNING CLOCK… Find a 5RM Push Press

WORKOUT

10 SETS
8 Push Press 

24 Double Unders

-Rest :30 b/t Sets-

Wednesday 16th December

WARM-UP

3 SETS
10 Slow Air Squats (3131)

8 Seated Squat Rotations 

6 Hang Position RDL

6/6 Elbow Punches

6 Up Downs 

STRENGTH

EVERY 1:30 x 7 SETS* 3 Hang Squat Cleans

*Keep weight light-moderate.

WORKOUT

7 ROUNDS FOR TIME

200m Run
8 DB Hang Squat Cleans

Orwell Weightlifting 7:00pm

Snatch Lift Off + Halting Snatch 5 x 2 + 1 60-70%

Front Squat 5 x 4 70-80% 

Thursday 17th December

WARM-UP

AMRAP x 6 MINUTES

10 Step Ups 

10 Scapula Push Ups 

10 Pike Toe Touches 

8 Lunge + Twist 

STRENGTH

Every 2:00 x 5 SETS

12 DB Floor Press

10 Strict Pull-Ups 

WORKOUT

3 SETS
AMRAP x 3 MINUTES
2 Strict Pull-Ups
4 Hand Release Push-Ups
6 Box Jumps

*Pick up where you left off.

-Rest 1:00 b/t Sets-

Strongman/Strongwoman 7:00pm 

(PART A)

Barbell Bench Press  5 x 3 Ascending in Weight 

(PART B) AMRAP 10 

2-4-6-8-10-12……. D Ball Over Shoulder 

16m KB Walking lunge 

30 weighted KB Flutter Kicks 

 

Friday 18th December

WARM-UP

3 ROUNDS 
:30 Row/Ski/Bike

10 Air Squats

12 Slow Alt. Quad Heel Taps

10 Hollow Rocks

10 Supermans

STRENGTH

ON A 13:00 RUNNING CLOCK… Find a 5RM Front Squat

WORKOUT

EVERY 4:00 x 3 SETS
20/15 Cal Row/Ski/Bike
15 Toes to Bar
With Time Remaining Max Front Squat 

-Rest 1:00 b/t Sets-

Saturday 19th December

WARM-UP

AMRAP x 6 MINUTES

:30 Machine 

6 Body Weight Good Mornings

6 Burpees

6 Alt. Forward Lunges

6 Alt. Reverse Lunges

POST WORKOUT STRENGTH
3 SETS*
10 DB Hammer Curls

20 DB Hammer Curls

:30 Single DB Gun Hold

*10 Reps should be heavy, drop 50% into the 20 reps, use one of the heavy DB’s for the Gun Hold.

-Rest 1:00 b/t Sets-

WORKOUT

3 ROUNDS FOR TIME

30 Slam Balls 

25 Lunges

20 Russian KB Swings

15/12 Cal Bike/Row/Ski

10 Burpees

Orwell Weightlifting 9:30am

(AK) Hang Snatch (Pause AK) 5 x 3 60-70% 

Clean Lift Off + C&J 4 x 2 + 1 70-75% 

Sunday 20th December 

WARM-UP

AMRAP x 5 MINUTES

5 Walkout with push up 

5 Up Downs 

5 Strict Press 

20 Mountain Climbers 

STRENGTH

Every 1:30 x 6 SETS
3 Strict Press +
2 Push Press +
1 Push Jerk

WORKOUT

AMRAP x 14 MINUTES
10 Shoulder to Overhead 
20 Sit-Ups
400m Run