ORWELL FITNESS WOD PROGRAMME 21-12-2020

Monday 21st December

WARM-UP

2:00 Machine*

Into…

2 ROUNDS
10 Groiners
5/5 Wall Ball Around the Worlds**

10 Wall Ball Push Press

Into…

2 ROUNDS
10 Cossack Squats
10 Med Ball G2O
10 Wall Ball Front Squats

*Start 1:00 EZ, :30 Moderate, :30 Hard
**Ball Starts at chin and with the arms rotate the ball around the head clockwise for 5 reps, then counter clockwise for 5 reps

WORKOUT

5 SETS FOR MAX REPS

1:00 – Cal Machine 

1:00 – Burpees 

1:00 – Wall Balls

-Rest 1:00 b/t Sets-

ORWELL WEIGHTLIFTING 8:00PM

Snatch + OHS 5 x 1+1 80%

Clean + Jerk 4 x 1 + 2 80%  

ORWELL GYMNASTICS 6:00PM 

Strict Muscle Up Drills

Low Rings*

5 x 3 Partitioned reps

FINISHER x 4

10 Strict Leg lifts

8-10 Weighted Push Ups

8-10 Hard Ring Rows

*30 Sec Btw sets

Tuesday 22nd December

WARM-UP

1:00 Machine Into…

2 ROUNDS
10 PVC Pass Through

8 Air Squats

6 Up-Downs

Into…

1 ROUND*
5 Snatch Deadlift

5 Snatch Grip Press

5 Burpees

STRENGTH

ON A 08:00 RUNNING CLOCK… 4×3
Hang Power Snatch*

*Moderate for all Sets

WORKOUT

AMRAP x 15 MINUTES

12/10 Cal Machine

9 Burpees Over the Bar

3 Hang Power Snatch*

*Power Snatch reps increase by 3 every round. 3, 6, 9, etc…

Wednesday 23rd December

WARM-UP

AMRAP 5 
10 Up-Down + Box Step-Up 

50 Single Unders or 30 Double Unders

SKILL

ON A 10:00 RUNNING CLOCK… Beat Swing/T2B Practice 

MIN 1: 8-10 Beat Swings/T2B Variation 

MIN 2 30 Sec Hollow Hold 

WORKOUT

FOR TIME

10-20-30-40-50 

Box Jump Overs 

Sit-Ups

ORWELL WEIGHTLIFTING 

Snatch + Hang Snatch 5 x 1 80-85% 

Clean – FS – Jerk 4 x 1 90% 

Thursday 24th December

WARM-UP x 3 

60 Sec Machine 

5 Deadlifts 

10 Elbow Punches 

5 Front Squats 

5 Push Press 

Extended Thruster warm up………..

BENCHMARK WORKOUT “SANTAS SLAY”

10-20-30-40-50 Cal Machine

28-21-15-12-9 Thrusters

 

Friday 25th December

WARM-UP

3 ROUNDS
10 Alt Groiners 10 Bootstrappers 10 Bird Dogs
10 Deadbugs

Into…

ON A 7:00 CLOCK…
2:00 Bike
30 Alt Reverse Lunges w/ Torso Twist*
20 Banded Monster Walks**
10 Plank Rotations
Bike in the Remaining Time

*Lunge and twist towards front leg **10 steps to the Right, 10 steps to the Left

WORKOUT

3 SETS FOR QUALITY

30/25 Cal Machine

20 Back Rack Lunges 

1:00 Wall Sit

1:00 Quad Crawl

1:00 Weighted Russian Twists

-Rest as needed b/t Sets-

Saturday 26th December

WARM-UP

ON A 10:00 RUNNING CLOCK (w/ a light-moderate KB)
2 SETS
:30 Bootstrappers

:30 Groiners

2 SETS
:30 Mountain Climbers

:30 Push-Ups to Pike

2 SETS
:30 Hollow Body

:30 Air Squats

2 SETS
:30 Pike Hold

:30 Russian KB Swings

2 SETS
:30 KB Upright Rows

:30 Slow Goblet Squats

BENCHMARK WORKOUT “KETTLEBELL ROCK”
4 ROUNDS FOR TIME
12 Handstand Push-Ups

18 Pull-Ups

24 KB Goblet Squats 

Sunday 27th December 

WARM-UP

ON A 5:00 RUNNING CLOCK

200m Run
10 Barbell good mornings

20 Alt. Behind the Neck Elbow Punches

10 Back Rack Squat Jumps

10 Hang Muscle Cleans

10 Strict Press

10 Hang Power Cleans

10 Push Press 200m Run

STRENGTH

ON A 15:00 RUNNING CLOCK… Build to a Moderate-Heavy 3-Rep Clean & Jerk*

*Power or Squat

WORKOUT

ON A 18:00 RUNNING CLOCK…

800m Run
20 Clean & Jerks

400m Run
20 Clean & Jerks

200m Run
Max Clean & Jerks in Time Remaining*…

ORWELL WEIGHTLIFTING PROGRAMME 

Session 35

SNATCH

50%/3    60%/2   70%/2

80%/2   85%/1   87.5%/1

 
90%/1       92.5%/1 95%/1
 
CONTINUE TO 1RM – MAX 3 attempts

 

CLEAN + JERK

50%/2+2    60%/2+2    70%/2+2

80%/2+1   85%/2+1   87.5%/2+1   92.5%/1+1  

CONTINUE TO 1RM – MAX 3 attempts

BACK SQUAT

60%/3               70%/3               80%/2

 
(85%/2)4               
 
 

COUNTER MOVEMENT JUMP

5 x 5

ACCESSORIES (2.5%-5% increase in load)

A- Rear foot elevated split squat (barbell) 5 x 3 

 

B1- barbell hip thrust (mid-back rests on bench)  5 x 3

B2- alternating single leg RDL (Kettlebell) 5 x 3

Session 36

DEFICIT SNATCH

50%/2     60%/2  70%/2

(80%/2)5                 
 
 

FRONT SQUAT + JERK (C&J 1RM) (HOLD SPLIT JERK POSITION FOR TWO SECONDS)

50%/2+2        60%/2+2    70%/2+2

(80%/2+2)5        

CLEAN PULL

build to +30% to final FS and Jerk set for 4 sets of 2 reps

 
 

CORE CIRCUIT 

A) Pallof Press parallel squat position 2 x 1min Each side 

B) Weighted Plank 2 x 1min small increase in load

ACCESSORIES

 
 

A)Seated Barbell Strict press 4 x 5

B) Banded Lat Pulldown 4 x 8
 
 

Session 37

FLOATING SNATCH + FLOATING SNATCH PULL

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

(80%/2+1)5

 
 

                 

SPLIT JERK (TWO SECOND HOLD IN SPLIT JERK POSITION)

50%/2  60%/2         70%/2

(80%/2)5

CLEAN + FS + JERK Every 2 x 10min (5 sets)

85% 1+1+1

 
 

ACCESSORIES

A- ALTERNATING SIT TO STAND (PARALLEL SQUAT POSITION) ADD LOAD  5 x 5

B1- BARBELL HIP THRUST (mid-back resting on bench) 5 x 5

B2- HORIZONTAL JUMP 5 x 5

             

PLYOMETRIC

Single leg jump to double leg landing

5+5 x 5