ORWELL FITNESS WOD PROGRAMME 19-10-2020

Monday 19th October

WARM-UP

EMOM x 5 MINUTES
MIN 1 – :45 Slow Air Squats 

MIN 2 – :45 Up-Downs

MIN 3 – :45 Wide Stance Good Mornings

MIN 4 – :45 Forward Lunge and Twist 

MIN 5 – :45 Burpees 

STRENGTH

ON A 15:00 RUNNING CLOCK… Find 10RM Back Squat

WORKOUT

AMRAP x 10 MINUTES
12 Burpees 

8 Front Squats

6 Hang Power Cleans

Orwell Weightlifting 8:00pm

Muscle Snatch + Heaving Snatch Balance + Drop Snatch

4 x 2 50-60%

Snatch Pull + Snatch

4 x 2 + 1 70-80%

Orwell Gymnastics 6:00pm

Pike HSPU 4 x 8-12

Strict Hanging Knee Tucks/Lifts 4 x 10

Core:

12 V Up Pulses – 12 Knee Tucks/V ups – Hard Ring Rows – 30 Sec tuck Hold  

Tuesday 20th October

WARM-UP

2 ROUNDS
10 Alt. Box Step-Ups – 10 Thread The Needle 

Into…

2 ROUNDS
6 Box Step Overs – 10 Scapula Push Ups 

Into…

1 ROUND
6 Box Jump Overs – 6 Strict Press 

STRENGTH

ON A 12:00 RUNNING CLOCK… Find 10RM Strict Press

WORKOUT

EVERY 2:00 x 6 SETS
15 Box Jump Overs
10 Push Press

Wednesday 21st October

WARM-UP

AMRAP x 5 MINUTES

5 Walkouts with Pike 

5 Cat Camels 

5 Slow Deadlifts

STRENGTH

ON A 15:00 RUNNING CLOCK… Find 10RM Deadlift

WORKOUT

“TABATA DAY”

Orwell Weightlifting 7:00pm 

Clean Pull + Clean & Jerk

4 x 2 + 1 75-80%

Front Squat

5 x 3 80-85% 

Thursday 22nd October

WARM-UP

AMRAP x 5 MINUTES

5/5 Single Arm Ring Row

10 Scap Push-ups

10 Plate Deadlifts

10 Plate Presses

STRENGTH

DB Floor Press 15-15-15

WORKOUT

3 SETS FOR MAX REPS

1:00 – Ring Rows

-Rest :15-

1:00 – Hand Release Push-ups

-Rest :15-

1:00 – Plate G2OH

-Rest :15-

1:00 – DB Slides

-Rest :15-

Strongman/Strongwoman 7:00pm

20:00 EMOM 

Min 1: 3/3 Heavy Single DB Hang Clean and Press 

Min 2: 30 second Deadlift Hold 

Min 3: 16 Alt DB Goblet Lunge 

Min 4: Rest 

 

Friday 23rd October

WARM-UP

ON A 5:00 RUNNING CLOCK…

1 ROUND
60 Sec Machine

15 Air Squats

5 Slow Strict Press Into…

2 ROUNDS

30 Sec Machine

6 Front Squats

6 Push Press

STRENGTH

7-5-5-3-3* Thruster

*Start weight moderate and end moderate-heavy.

WORKOUT

FOR TIME 21-18-15-12-9-6*
Thrusters 

*Complete 15/12 Cal Row after each set.

-Hard Cap 16:00-

Saturday 24th October

WARM-UP

TABATA (8 ROUNDS, :20 ON/ :10 OFF)*
MVMT 1 – Single-Unders

MVMT 2 – Scapula Push Ups 

MVMT 3 – Burpees

MVMT 4 – DB Deadlift

*By the end of all 8 rounds, each movement should have been completed twice

STRENGTH

3 SETS FOR QUALITY
7-10 Strict Chin-Up
25 Single DB Bent Over Row
1:00 Double Under Practice

BENCHMARK WORKOUT “PUMPKIN SPICE LATTE”

AMRAP x 16 MINUTES
3 DB Burpees

7 Pull-ups

21 Double Unders

Orwell Weightlifting 09:30am

Snatch Pull + Hang Snatch

4 x 1 + 2 70-80%

Clean + Front Squat + Jerk

5 x 2 + 1 + 1 70-80%  

Sunday 25th October 

WARM-UP

2 ROUNDS (6:00 CAP)

:30 Sec Machine
10 Alt. Step-Ups
20 Alt. Deadbugs

STRENGTH

4 SETS
20 DB Seesaw Floor Press

15 Weighted Lateral Raise

-1:00 EZ Machine b/t Sets-

WORKOUT

2 ROUNDS FOR TIME

50/40 Cal Machine

50 Step-Ups

50 Sit-Ups

Orwell Weightlifting Programme 

Session 7

SNATCH + OH SQUAT

40%/3+3          50%/3+3 60%/3+3

70%/2+2 (75%%/2+2)3

        

CLEAN + JERK + FS

50%/2+2+2        60%/2+2+2 70%/2+2+2

(80%/2+2+2)3      

 

BACK SQUAT

50%/3               60%/3               70%/3

80%3                (83%/3)4

COUNTER MOVEMENT JUMP

5 x 5

ACCESSORIES (2.5%-5% increase in load)

A- Rear foot elevated split squat (barbell) 3 x 8

B1- barbell hip thrust (mid-back rests on bench) 4 x 8

B2- alternating single leg RDL (Kettlebell) 4 x 8

 

Session 8

DEFICIT SNATCH

50%/2     60%/2 70%/2

(75%/2)4

 

FRONT SQUAT + JERK (C&J 1RM)

50%/2+2        60%/2+2    70%/3+2

(80%/2+2)4

 

CLEAN PULL

50%/2  60%/2   70%/2

80%/3 90%/3 (100%/2)3

CORE CIRCUIT 

A) Pallof Press parallel squat position 3 x 1min Each side 

B) Weighted Plank 3 x 1min small increase in load

ACCESSORIES

A) Seated Barbell Strict press 4 x 8

B) Banded Lat Pulldown 4 x 8

 

Session 9

FLOATING SNATCH + FLOATING SNATCH PULL

(Three second ECCENTRIC)

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

(80%/2+2)3             

                 

POWER CLEAN

50%/2  60%/2         70%/2

(80%/2)3

 

SPLIT JERK

50%/2  60%/2         70%/2

(80%/2)3

 

ACCESSORIES

A- ALTERNATING SIT TO STAND (PARALLEL SQUAT POSITION) ADD LOAD  3 x 8

B1- BARBELL HIP THRUST (mid-back resting on bench) 3 x 8

B2- HORIZONTAL JUMP 3 x 8

             

PLYOMETRIC

Single leg jump to double leg landing

5+5 x 5

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