ORWELL FITNESS WOD PROGRAMME 21-06-2021

Monday 21st June

WARM-UP

2 ROUNDS
15 Star Jumps, 10 Scap Push-Ups, 5/5 SA DB Press

Into…
2 ROUNDS
5 Up Downs, 10 Alt. DB Bent Over Row, 5 Walkout + Push-Up

STRENGTH

Tempo Strict Press

5 x 3 @ (31X1)*

*Keep weight moderate.

WORKOUT

EMOM x 10 MINUTES
MIN 1 – 14 DB Push Press 
MIN 2 – 7 DB Renegade Rows*

-Rest 1:00-

AMRAP x 4 MINUTES

4 Up-Downs
4 DB Push Press

*1 Rep of RR = 1 Push-Up + Row L + Row R

Orwell Gymnastics 6:00pm

Strength

HSPU 5 x 6-10  

Strict Banded C2B pull ups 4 x 6-8 

5 sets 

10-20 second box tuck hold or ring hold 

Paired with 

30 seconds Hollow Flutter Kicks 

Orwell Weightlifting 8:00pm

Clean deadlift+ Clean + Split jerk 5×1+1+1 RPE8-9

Muscle snatch 1×2 Build to a heavy double

Tuesday 22nd June 

WARM-UP

2 ROUNDS
8 Air Squat + Lunge + Lunge, 8 Lateral Step Overs, 8 Frog Jumps*
8 Scap Pull-Ups

Into…
2 ROUNDS
5 Narrow Stance Air Squat, 5/5 Step Back Lunges, 5 Box Jumps, 5 Small Kip Swings

*In a High Plank position, athletes will jump the feet up to the outside of the hands landing in a squat and with the hands remaining on the ground. Then, jump the feet back, returning to the High Plank position.

WORKOUT

2 SETS*
AMRAP x 10 MINUTES 2-4-6-8-10…etc
Box Jump Overs

Alt Lunges 

Pull-Ups**

-Rest 2:00 b/t Sets-

*Start the second AMRAP over at 2. **Strict Optional

Wednesday 23rd June 

WARM-UP

100m Jog @ mod pace

Into…3 SETS
8/8 Leg Swings

10 PVC Pass Through + Lunge

8 Push-Up to Pike

10 Squat Jumps

Into..
100m Jog @ mod pace

STRENGTH

Every 1:30 x 6 Sets 

3 Touch and Go Power Snatch 

Building above workout weight 

WORKOUT

FOR TIME
20 Power Snatch

400m Run

20 Power Snatch

FINISHER

3 SETS FOR QUALITY
12 Plank Rotations

24 Crossbody Mountain Climbers

-Rest as needed b/t Sets-

Orwell Weightlifting 7:00pm

Snatch + Snatch balance 5×1+1 RPE 8-9

Back squat 5×2 RPE8

 

Thursday 24th June 

WARM-UP

EMOM x 10 MINUTES
MIN 1 – :50 Machine @ MOD PACE

MIN 2 – 10 Scap Push-Ups + 7 Push-Ups

MIN 3 – BW Good Mornings (Second round KB Deadlifts)

MIN 4 – 12 Slow Deadbugs

MIN 5 – 10 Up-Downs

WORKOUT

“TABATA”
8 SETS EACH, :20 ON/:10 OFF

Tabata 1 – Hand Release Push-Ups

Tabata 2 – Sit-Ups

Tabata 3 – Russian KB Swings

Tabata 4 – Cal Machine

-Rest 1:00 b/t Tabatas-

Orwell Strongman/Strongwoman 7:00pm

PART A 

Build to Heavy Single Deadlift 

PART B  

For Quality AMRAP 8 

10 Hanging Knee Raises + 10 Hard Ring Rows 

Friday 25th June 

WARM-UP

2 ROUNDS FOR QUALITY
30 Crossbody Mountain Climbers

5 Lunge-Lunge-Squats

6 Alt. Groiners w/ Thoracic Rotation

7 Burpees

Into…
1 ROUND FOR QUALITY

10 Barbell Back Squats

6 Barbell Front Squats

6 Barbell Strict Press

6 Barbell Thrusters

STRENGTH

Tempo Back Squat 5×3 @ (31X1)*

*Keep weight moderate.

WORKOUT

5 ROUNDS FOR TIME
15 Thrusters

5-10 Challenging Pull Ups*

*Pull up options; Ring Row / Jumping Pull up/Chest to bar / Pull Up/ Chest to Bar / Bar Muscle Up 

Saturday 26th June 

WARM-UP

2 SETS

:45 Machine 

5 Slow Deadlifts 

5 Muscle Cleans 

10 Alt. Elbow Punches

5 Squat Jumps 

5 Slam Balls  

STRENGTH

Every 1:30 x 6 Sets… Build to a Moderate-Heavy Complex of

1 Clean Deadlift +

1 Power Clean +

1 Hang Power Clean +

1 TNG Power Clean

WORKOUT

2 SETS
ON A 4:00 RUNNING CLOCK…

500/400m Row

25 Slam Balls 

Max Power Cleans 

-Rest 1:00-

ON A 4:00 RUNNING CLOCK…

500/400m Row

25 Slam Balls

Max Hang Power Cleans 

-Rest 2:00 b/t Sets-

Orwell Weightlifting 10:30am

Snatch + Floating snatch 5×1+1  RPE8

Clean + Split jerk 7EMOM x 1  Build from 70%-90%

Sunday 27th June 

WARM-UP

AMRAP x 8 MINUTES

6 Inchworms w/ Push-Up

:30 Single Unders*

:15 Bar Hang

6 Up-Downs

6 Wall Ball Thrusters 

*Option to move to Double Under practice/attempts @ 5:00.

WORKOUT

In a pair – 25:00 AMRAP 

160 Double Unders 

80 Wall Balls 

40 Pull Ups 

20 Synchro Burpees 

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