ORWELL FITNESS WOD PROGRAMME 18-10-2021

Monday 18th October 

WARM-UP

2 SETS…
:45 Machine for Cals (Mod Pace)

10 Alt. Long Reverse Lunges w/ PVC Pass

10 PVC Behind Neck Wide-Grip Presses

5 PVC OHS 

10 Seated Squat Rotations 

10/10 Elbow to instep 

STRENGTH

Overhead Squats

5 x 3 @ Mod-Heavy

*Bar comes from the rack. Option to increase weight for final 2 sets.

WORKOUT

AMRAP x 12 MINUTES

6 Overhead Squats*

15/12 Cal Row/Bike/Ski

*Option for Front Squat

Orwell Weightlifting 8:00pm

Halting clean deadlift + Halting clean + split jerk

6×1+1+1 75-80%

Romanian deadlift

6×3 RPE7-8

Tuesday 19th October 

WARM-UP

4 SETS (10:00 CAP)
30 Single Unders

8 Lunge + Lunge + Air Squat

:30 Active Hang

5/5 Single Arm Ring Row

10 Slow Tuck-Ups

WORKOUT

EMOM x 20 MINUTES
MIN 1 – 14 KB Alt Goblet Lunges 

MIN 2 – 3 Rope Climbs

MIN 3 – Max Double Unders

MIN 4 – REST

Wednesday 20th October 

WARM-UP

3 SETS

200m Run

7 Up-Downs

7 Barbell Deadlifts

7 Scap Pull Ups 

7 Banded Pull Aparts

SKILL

ON A 10:00 RUNNING CLOCK…
2 SETS FOR QUALITY

5 Perfect Kipping Chest to Bar Pull-Ups

10 Shoulders Only Butterfly Kip

5 Butterfly Pull-Ups

ALTERNATE OPTION 

5 Beat Swings 

5 Jumping Pull Ups 

3 Chest to Bar Jumping Pull Ups 

*Rest as needed b/t movements.

BENCHMARK WORKOUT “RIPCORD”
4 ROUNDS FOR TIME

15 Chest to Bar Pull-ups

15 Deadlift

400m Run

Orwell Weightlifting 7:00pm

Hang snatch + floating snatch + snatch

6×1+1+1 75-80%

Front squat

5×3 75-80%

Thursday 21st October 

WARM-UP

FOR TIME (10:00 Cap)

1:00 Machine (EZ Pace)

8/8 Box Step Ups

10 Samson Lunges + Twist

30 Mountain Climbers

Into…
1:00 Machine (Mod Pace)

8/8 Lateral Step Ups

10 Cossack Squats

20 CrossBody Mountain Climbers

Into…
1:00 Machine

8 Box Jumps

10 Goblet Squats

10 Alt. Sit-Thrus

WORKOUT

2 SETS ON A 10:00 RUNNING CLOCK…

50/40 Cal Bike

40 Sit-Ups

40 Single DB Front Squats 

Max Box Jump Overs in time remaining 

-Rest 3:00 b/t Sets- 

Orwell Strongman/Strongwoman 7:00pm 

 

Friday 22nd October 

WARM-UP

3 ROUNDS
10 Up-Downs

5 BB Deadlift

5 BB Hang Muscle Clean + OH Press

5 False Grip Ring Rows

SKILL

4 SETS (Go every 2:00)

3 Unbroken Ring Muscle-Ups

OR 

3-5 Ring Muscle Up Transition Drill

WORKOUT

FOR TIME
18 Hang Clean and Jerks

6 Ring Muscle-Ups

15 Hang Power Clean and Jerk

6 Ring Muscle-Ups

12 Hang Power Clean and Jerk

6 Ring Muscle-Ups

9 Hang Power Clean and Jerks

RMU Option 1: Jumping Ring Muscle-Ups RMU Option 2: Burpee Pull-Ups

Saturday 23rd October 

WARM-UP

AMRAP x 10 MINUTES

:30 Skipping 

5/5 Cossack Squat

10 Wall Ball Front Squat

5 Kang Squats

10 Wall Ball Thrusters

*At 5:00 mark, swap movements to: :30 DU Attempts

WORKOUT

FOR TIME

50-40-30-20-10

Wall Balls*

Double Unders**

Immediately Into… 1 Mile Run

*Heavy WB Optional

**Unbroken DU Optional

Orwell Weightlifting 10:30am

Halting snatch + Snatch balance (Pause in catch)

6×1+1 70-80%

Clean + front squat + split jerk

6×1+2+1 70-80%

Sunday 24th October 

WARM-UP

ON A 7:00 RUNNING CLOCK FOR QUALITY
500/400m Row/Bike/Ski

1:00 Plank

5 Inchworms

5 Push-Up to Pike

10 DB Deadlifts

5/5 Single DB Snatch (:02 Pause at the top of each rep)

1:00 Plank

HERO WORKOUT
“WESTON”

5 ROUNDS FOR TIME

1000/800m Row

200m DBL DB Farmer Carry

100m Single Arm DB Waiter Walk*

*Switch hands at 50m.

*Option to perform 3 Rounds For Time.

U.S. Drug Enforcement Administration Special Agent Michael E. Weston, 37, assigned to the Kabul Country Office in Kabul, Afghanistan, was killed on October 29, 2009, when the helicopter he was in crashed in western Afghanistan. He is survived by his wife Cynthia Tidler, parents Judy Zarit and Steve Weston, and brother Thomas.