ORWELL FITNESS WOD PROGRAMME 17-05-2021

Monday 17th May

WARM-UP

EMOM x 5 MINUTES (:45 ON/ :15 OFF)
MIN 1 – Alt. Lunge + Twist to Lead Leg

MIN 2 – Tuck Hold

MIN 3 – DB Slides

MIN 4 – Walkout with push up 

MIN 5 – Slow Air Squats (DB Optional)

STRENGTH

Back Squat – Build to a 5RM

WORKOUT

E2MOM x 16 MINUTES
MIN 1&2 – 200m Run + Max Back DB Front Squats 
MIN 3&4 – 200m Run + Max DB Renegade Rows 

ORWELL GYMNASTICS 6:00pm 

Warm up: x 3 

10 Banded Pull Aparts + 10 Glute Bridges  + 5 Scap Pull ups 

Beat swing practice 

EMOM 8 5-10 Beat Swings or Small Circles (Butterfly drills) 

Strength x 4 

10 Feet elevated supine ring rows 

10 Front Raises 

10 Aleknas 

20 Ring support 

ORWELL WEIGHTLIFTING 8:00pm

PRIMER

Muscle snatch+ snatch balance + snatch pull under   2×2+2+2 empty bar

MAIN

Snatch  10×1 RPE 8-9

ACCESSORY

Snatch pull  5×3  RPE 8-9

Tuesday 18th May

WARM-UP

2 Rounds 
:30 Machine into :30 Max Alt DB Deadlifts

:30 Machine into :30 Max DB Upright Rows

:30 DB Alt Swings into :30 Plank 

SKILL/STRENGTH

6 SETS FOR QUALITY*

1 Clean Deadlift
+
1 Clean Pull

+
1 Below The Knee Hang Power Clean
+
1 Power Clean

*Keep weight Light / Moderate

WORKOUT

AMRAP x 12 MINUTES

10 Power Cleans 

200/150m Row*

*Increase the row by 50m each Round.

Wednesday 19th May 

WARM-UP

AMRAP x 6 MINUTES

:45 Machine @ Mod Pace

6 Push-Up to Pike

12 Alt Shoulder Taps

12 Bird Dogs

STRENGTH

Push Press – Build to 5RM *Bar Taken From the Floor 

WORKOUT

FOR TIME
100 Push Press 

*Every time the bar drops below the shoulders complete 15/12 Cal Bike or 18/15 Cal Row and Ski

-Time Cap 15:00- 

ORWELL WEIGHTLIFTING 7:00pm

PRIMER

Muscle clean + Front squat +

clean pull under + push press  2×2+2+2+2 Empty bar

MAIN

Clean & Jerk 7×2+1   RPE 8-8.5

ACCESSORY

Front squat 4×2  RPE 8-8.5

Thursday 20th May 

WARM-UP

EMOM x 5 MINUTES (:50 ON / :10 OFF)
MIN 1: Step Ups 

MIN 2: Up-Downs

MIN 3: :25 KB Deadlift / :25 KB Russian Swing 

MIN 4: Walkouts 

MIN 5: Empty Barbell Deadlift 

STRENGTH

Deadlift – Build to Touch and Go 5RM

WORKOUT

5 ROUNDS FOR TIME
13 Russian KB Swing 

11 Up-Down Box Step-Up

7 Strict Pull-Ups 

ORWELL STRONGMAN/STRONGWOMAN 7:00pm

Part A 

Strict Shoulder Press 5 x 5 

Part B AMRAP 10 (partner workout) 

P1 Holds D Ball off the ground 

P2 Completes 1 Round: 8 Russian Swings + 8 Goblet Squats 8 ALT Lunges 

*P2 cannot start until D ball is of the ground

Friday 21st May 

WARM-UP

AMRAP x 6 MINUTES

40 Single Unders

10 Tuck-Ups

10 Scapula Pull Ups/ Kip Swings

10 Wall Ball Curls to Press

10 Wall Ball Front Squats

WORKOUT

EMOM 8:00 

Min 1: 15 Wall Balls 

Min 2: 8 Toes To Bar + 30 Double Unders / 60 Single Skips 

After the 4 Rounds Rest 2:00 

Then REPEAT 

Post Workout Finisher 

4 Sets 

:30 Wall Ball Russian Twists 

:30 Plank Hold 

:30 Rest 

Saturday 22nd May

WARM-UP

200m Run
Into …
2 ROUNDS
5 Scap Push-Ups + 5 Push-Up to Pike

10 Alt. Lunges

5 Empty Barbell Deadlifts 

5 Empty Barbell Hang Muscle Cleans 

5/5 Elbow Punches 

STRENGTH

ON A 12:00 RUNNING CLOCK…

Build to a Moderate-Heavy Complex:

2 Hang Power Clean + 1 Power Clean

PARTNER WORKOUT
FOR TIME*
400m Run

Into…
16 ROUNDS

7 Push-Ups

6 Front Rack Lunges 

5 Hang Power Cleans

Into…
400 Run

*P1 & P2 will run both 800m together. The 20 Rounds will be I-Go, You-Go style. P1 works through a full round while P2 rests.

ORWELL WEIGHTLIFTING 10:30am

MAIN

Snatch lift off (AK) + Snatch 6×1+1 RPE 8-8.5

Clean & Jerk 5×1 (Every 90 secs) RPE 8-9

Sunday 23rd May 

WARM-UP

3 ROUNDS
1:00 Machine
:30 Single DB OH Hold
10 Single DB Bent Over Row
10 Hollow Rocks

WORKOUT

AMRAP x 25 MINUTES*

30/25 Cal Row/Ski or Bike Equivalent 

30 Sit-Ups

15 DB Arnold Presses

10 Chin-Ups

*Complete workout for quality.