ORWELL FITNESS WOD PROGRAMME 16-11-2020

Monday 16th November

WARM-UP

4 SETS
20 Mountain Climbers

10 Reverse Lunges

5 Up-Downs

-Rest :30 b/t Sets-

STRENGTH

ON A 15:00 RUNNING CLOCK… 4×5
Deadlift*

*Moderate-heavy for all sets

WORKOUT

AMRAP x 12 MINUTES
5 Bar Facing Burpees

6 Deadlifts 80kg/60kg

7 Toes to Bar

Orwell Gymnastics (Upper Body Strength Session) 

Warm Up: 3 ROUNDS 

30 Star Jumps 15 Up Downs 10 ALT Groiners 

Tabata Hollow Hold :20 :10 Off x 8 

Tabata Push Ups :20 :10 Off x 8 *Use a defict if possible 

Tabata Barbell or DB Bent over Rows :20 :10 Off x 8

Seated on the floor Barbell Or DB Shoulder Press 4 x 8-10 *Moderate weight

Tuesday 17th November

WARM-UP

AMRAP x 1 MINUTE Max Alt. Lunges

Into…

EMOM x 4 MINUTES
12 Air Squats into Max Single Unders

STRENGTH

ON A 12:00 RUNNING CLOCK… 4×5
Front Squat*

*Moderate-heavy for all sets

WORKOUT

FOR TIME
100 Double Unders

30 Front Squats 42.5kg/30kg

15/12 Cal Row

75 Double Unders

20 Front Squats 52.5kg/35kg

15/12 Cal Row

50 Double Unders

10 Front Squats 60kg/40kg

15/12 Cal Row

Wednesday 18th November

WARM-UP

AMRAP x 5 MINUTES

100m Jog
10 Scap Push-Ups

5/5 Upright Rows

5/5 Arnold Press

STRENGTH

EMOM x 12 MINUTES
MIN 1 – 12 SA DB Bench Press (R)

MIN 2 – 12 SA DB Bench Press (L)

MIN 3 – :30 Max Push-Ups

WORKOUT

AMRAP x 5 MINUTES
100m Run
5 Renegade Rows 15kg/10kg

-Rest 1:00-

AMRAP x 4 MINUTES

75m Run
4 Renegade Rows

-Rest 1:00-

AMRAP x 3 MINUTES

50m Run
3 Renegade Rows

Thursday 19th November

WARM-UP

3 ROUNDS (5:00 CAP)

10 Step-Ups

10 Clean Grip Deadlifts

10 Good Mornings

20 Elbow Punches

STRENGTH

9-7-7-5
Hang Power Clean

*Keep weight moderate-heavy.

WORKOUT

EVERY 1:15 x 10 SETS
7 Hang Power Cleans 60kg/40kg
10 Box Jump Overs (24/20)

Friday 20th November

WARM-UP

AMRAP x 6 MINUTES
20’ Bear Crawl

10 Alt. Tuck-ups

20 Piked Shoulder Taps

10 Seesaw DB Strict Press

STRENGTH

ON A 12:00 RUNNING CLOCK… 4×5
Push Press*

*Moderate-heavy for all sets

WORKOUT

3 SETS FOR MAX REPS
1:00 – Push Press 42.5kg/30kg

1:00 – Up-Downs

1:00 – Front Rack Reverse Lunges

1:00 – Hollow Body Hold

Saturday 21st November

WARM-UP

3 ROUNDS
5 Wide Grip Scap Pull-Ups + :10 Active Hold
:45 Bike
5 Good Mornings
:45 Banded Straight Arm Lat Pull Downs

STRENGTH

3 SETS
7-10 Wide Grip Pull-Ups*

20 KB Alt. Gorilla Rows

*Pull-Ups must be unbroken.

-Rest 2:00 b/t Sets-

WORKOUT

4 SETS
25/20 Cal Bike

15 Pull-Ups

-Rest 1:30 b/t Sets-

Sunday 22nd November 

WARM-UP

1 ROUND OF LINE DRILLS:

25’ High Knees

25’ Butt Kickers

25’ Alt. Over the Hurdle*

25’Alt. Frankenstein Kicks

*Lift one leg, with a 90-degree angle in the knee, out to the side and move up and over an imaginary hurdle

AMRAP x 4 MINUTES

3 DB Burpees

4 Scap Push-Ups

5 DB Push Press

6 DB Front Squats

STRENGTH

3 SETS
12 Slow Single DB Curls

-Rest :30-

12 Alt. Single DB Deficit Push-Ups

-Rest :30-

20 Slow Deadbugs*

*DB Deadbug optional. -Rest 1:30 b/t Sets- (Score is Weight)

WORKOUT

EVERY 3:30 FOR 4 SETS

400m Run
Max DB Man Makers 15kg/10kg

ORWELL WEIGHTLIFTING

Session 20

SNATCH

50%/3         60%/2    70%/2

82%/2   87.5%/1   90%/1

92.5%/1   (87.5%/1)3

        

CLEAN + JERK

50%/2+2        60%/2+2   70%/2+2

80%/2+1   85%/2+1    (92.5%/1+1)2

BACK SQUAT

60%/3               70%/3               80%/2

85%2                (87.5%%/1)4            

COUNTER MOVEMENT JUMP 5 x 5

ACCESSORIES (2.5%-5% increase in load)

A- Rear foot elevated split squat (barbell) 4 x 5

B1- barbell hip thrust (mid-back rests on bench) 4 x 5

B2- alternating single leg RDL (Kettlebell) 4 x 5

 

Session 21

DEFICIT SNATCH

50%/2     60%/2   70%/2

80%/2               85%/1          (87.5%/1)3

FRONT SQUAT + JERK (C&J 1RM) (HOLD SPLIT JERK POSITION FOR TWO SECONDS)

50%/2+2        60%/2+2    70%/2+2

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

CLEAN PULL

Add 15% to final FS and Jerk set for 3 sets of 1 reps

CORE CIRCUIT 

A) Pallof Press parallel squat position 2 x 1min Each side 

B) Weighted Plank 2 x 1min small increase in load

ACCESSORIES

A)Seated Barbell Strict press 4 x 8

B) Banded Lat Pulldown 4 x 8

 

Session 22

FLOATING SNATCH + FLOATING SNATCH PULL

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

80%/2+1   85%/1+1   87.5%/1+1     

(90%/1+1)2        

                 

SPLIT JERK (TWO SECOND HOLD IN SPLIT JERK POSITION)

50%/2  60%/2         70%/2

80%/2   85%/2.   (87.5%/2)3

POWER CLEAN + PUSH-JERK EMOM x 10

82.5%/1+!

ACCESSORIES

A- ALTERNATING SIT TO STAND (PARALLEL SQUAT POSITION) ADD LOAD  5 x 5

B1- BARBELL HIP THRUST (mid-back resting on bench) 5 x 5

B2- HORIZONTAL JUMP 5 x 5

             

PLYOMETRIC

Single leg jump to double leg landing

5+5 x 5