ORWELL FITNESS WOD PROGRAMME 17-08-2020

Monday 17th August

WARM-UP

EMOM x 5 MINUTES
MIN 1 – :45 Box Step-Ups

MIN 2 – :45 Up-Downs

MIN 3 – :45 Barbell Strict Press

MIN 4 – :45 Burpees

MIN 5 – :45 Box Jumps

STRENGTH

EMOM x 10 MINUTES* 4 Push Jerks

*Start light and build to moderate-heavy

WORKOUT

FOR TIME
30 Push Jerks

30 Box Jumps

200m Run

20 Push Jerks

20 Box Jumps

200m Run

10 Push Jerks

10 Box Jumps

200m Run

Orwell Gymnastics 6:00pm

Complete 3 rounds of the following at your own pace:

A1. Jefferson curls (3 x 10-15 second holds)

A2. Sitting single leg L-sit hold (left & right) (10-15 seconds)

A3. V-up pulses (double leg or single leg) (10 reps & 10 second hold)

A4. V-up snaps (tuck or straight legs) (10 reps & 10 second hold)

A5. Back-support hold (elevated or ground) (30 seconds)

Straight body strength (front lever basics) – complete 3 rounds of the following at your own pace:

B1. Body levers (3-5 reps)

B2. Banded straight arm lat pull-down in hollow position (3×10 second holds)

B3. Weighted dead bugs (5-8 reps x 5 seconds lower down/ hold 1-2 seconds at bottom/ back up)

Straight arm strength (planche basics) – complete 3 rounds of the following at your own pace:

C1. Tuck hollow straight arm DB sequence (5 reps)

C2. Planche lean slides (5-10 reps) and hold the last rep (10 seconds)

C3. Running man glute/hip extension sequence (10 reps)

Orwell Weightlifting 8:00pm 

3 Position Snatch – Every 90 seconds x 8 sets 

Hip Snatch 

Hang Snatch 

2 Snatch 

Accessory – 4 Sets

Snatch Grip Hang High Pull x 6 Reps 

Tuesday 18th August

WARM-UP

AMRAP x 5 MINUTES
10 Groiners with twist 

10 Barbell Deadlifts

8 Reverse Lunges

STRENGTH

6 SETS (Every 90 seconds)
1 Pausing Below The Knee Power Clean
+
1 Pausing Hang Power Clean*
+
1 Hang Power Clean

*:02 below the knee before completing the movement, and :02 above the knee before completing the movement.

WORKOUT

5 SETS (:40 ON / :20 OFF)*

MOVT 1 – Hang Power Clean

MOVT 2 – Back Rack Reverse Lunges

MOVT 3 – Sit-Ups
-No Additional Rest b/t Sets- 

Wednesday 19th August

WARM-UP

4 ROUNDS (7 MINUTE CAP)

10 Tuck-Ups

10 Scap Pull Up/Kip Swings

10 Slow Med Ball Squats

10 Med Ball Push Press

STRENGTH

EVERY 2:00 x 6 SETS* 6 Back Squat

WORKOUT
EMOM x 12 MINUTES
MIN 1 – 10-12 Back Squat/Front Squat 

MIN 2 – 10-12 Toes to Bar/Knee Raises 

Orwell Weightlifting 7:00pm 

Every 2:00 x 6 Sets 

Hang Clean + Clean and Jerk (x2)

Accessory 

Paused Front Squats 

Every 2:00 x 4 Sets – 5 Reps 

Thursday 20th August

WARM-UP

EMOM x 5 MINUTES
MIN 1: :50 Cal Row/Bike/Ski

MIN 2: :50 Up-Downs Over Bar

MIN 3: :50 Barbell Deadlift 

MIN 4: :50 Lunges

MIN 5: :50 Walkout + Push-Ups

STRENGTH

EVERY 2:00 x 6 SETS* 6 Deadlift

WORKOUT

2 ROUNDS FOR TIME
50/40 Cal Machine

25 Deadlifts

15 Burpees Over Bar

Strongman/Woman 

DUMBBELL STATION AMRAP 5 MINUTES 

10 DB Lunges 

5 Renegade Rows *1 Push up after L/R Renegade Row

 

KETTLEBELL CARRIES AMRAP 5

400m Farmers Carry

 

D-BALL AMRAP 5

10 D Ball Over Shoulder

30 Russian Twists  

FINISHER 

MAX WALL SIT (MAX 3 MINUTES) 

Friday 21st August

WARM-UP

AMRAP x 5 MINUTES

20 Single Unders

:30 Bike/Ski/Row

10 Jump Squats/Air Squats 

10 Standing Muscle Clean

STRENGTH

6-6-4-4-2*
Hang Power Clean

*Keep weight moderate-heavy.

WORKOUT

FOR TIME*
300 Double Under/Single Unders 

100/75 Cal Machine

50 Hang Power Cleans

*Partition sets/reps in any order to complete for time.

Saturday 22nd August

WARM-UP

3 ROUNDS (6 MINUTE CAP)
5 Burpees

10 Kip Swings

5 Push-Ups to Pike (Down Dog)

10 Superman Lifts 

STRENGTH

EVERY 3:00 x 4 SETS

12 Zottman Curls

12 Tricep Kick Backs

20 V-Ups

WORKOUT

EVERY 2:00 x 6 SETS
12 DBL KB Push Press
10 Pull-Ups*

* Kipping or Strict pull ups for today’s workout

Orwell Weightlifting 9:30am

Primer – Snatch Balance 

4 x 5 Empty Bar-Light Weight 

Complex – Every 90 Seconds x 8 Sets 

Snatch + Hang Snatch + Snatch Balance + OHS 

Accessory – 4 Sets 

Snatch Deadlift x 6 Reps 

Sunday 23rd August 

WARM-UP

EMOM x 6 MINUTES
MIN 1 – 5 Scap Push-Ups into Max Push-Up to Pike (Down Dog)

MIN 2 – 10 DBL KB Suitcase Deadlifts into Max Suitcase Hold

MIN 3 – 10 Burpees into Max Slam Balls

STRENGTH

3 SETS FOR QUALITY
16 Slow Seesaw Knee to Chest*

12 Pike Push-Ups (Box or No Box)

1:00 Slow Air Squats 

*From hollow position, alternate legs in seesaw pattern

WORKOUT

3 SETS
200m KB Suitcase Carry
20 HR Push-Ups
20 Slam Balls

Orwell Weightlifting Programme

Session 16

SNATCH

40%/3          50%/3      60%/3

70%/3         80%2          85%/1

90%/1

       

CLEAN

50%/2          60%/2     70%/2

80%2             90%/1       95%/1

100%/1        (No heavier than 1RM)  

 

BACK SQUAT

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

(85%/3)3 

COUNTER MOVEMENT JUMP

5 x 5

 

ACCESSORIES

SMALL INCREASE OF LOAD (2.5kg)

3 x

Clean SOTS press x 4

Front Squats max Speed x 8 (move fast eccentrically and concentrically)

 

Session 17

SNATCH BALANCE

+1.5-2.5kg from last weeks’ max- 4 x 4

POWER CLEAN + PUSH JERK

+1.5-2.5kg from last weeks’ max- 4 x 4

SPEED FRONT SQUAT

 (move fast between concentric and eccentric actions)

60%/3         70%/3           80%/3

(85%/2)3

 

ACCESSORIES

Seated Strict press 3 x 10

Hanging Knee Raises 3 x 10

SESSION 18

SNATCH

50%/3                 60%/3                     (70%/3)4

                

CLEAN FRONT SQUAT JERK

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

(80%/2+2+2)3         

BACK SQUAT

60%/2                 70%/2                      (85%/3)3       

 

SNATCH PULL

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

90%/3                 100%3                        105%/2

(115%/1)2

COUNTER MOVEMENT JUMP

5 x 5  

CIRCUIT

Bar + Small increase in load (2.5 – 5 kg )

4 x

Snatch Sots Press x 4

Overhead Squat x 4 (tempo 32X1)