ORWELL FITNESS WOD PROGRAMME 23-11-2020

Monday 23rd November

WARM-UP

4 ROUNDS (6:00 CAP)

10/8 Cal Row

8 Scap Push-Ups

6/6 SA DB Strict Press

4 Burpees

STRENGTH

ON A 12:00 RUNNING CLOCK…

4 x 5 Push Press*

*Moderate-heavy for all sets. Maintain weight from last week or increase slightly.

WORKOUT

5 ROUNDS FOR TIME
25/20 Cal Row
12 Push Press (52.5kg/35kg)

-Hard 12:00 Cap-

Orwell Gymnastics (Upper Body Strength Session) 

Warm Up: 3 ROUNDS 

30 Star Jumps 15 Up Downs 10 ALT Groiners 

Tabata Hollow Hold :20 :10 Off x 8 

Tabata Push Ups :20 :10 Off x 8 *Use a defict if possible 

Tabata Barbell or DB Bent over Rows :20 :10 Off x 8

Seated on the floor Barbell Or DB Shoulder Press 4 x 8-10 *Moderate weight

 

Tuesday 24th November

WARM-UP

1 ROUND*
:30 Single Unders
:30 Alt. DB Deadlifts
:30 Fast Wrist Single Unders
:30 Alt. DB Hang High Pull
:30 Penguin Taps
:15/:15 Single DB Push Press
:30 Single Single Double Under or Double Unders
:30 Alt. DB Hang Snatch

STRENGTH

ON A 15:00 RUNNING CLOCK… 4×5
Deadlift*

*Moderate-heavy for all sets. Maintain weight from last week or increase slightly.

WORKOUT

AMRAP x 7 MINUTES
8 Deadlifts (80/60kg)

12 Alt. DB Hang Snatch (22.5/15kg)

24 Double Unders

-Rest 1:00 b/t Sets-

AMRAP x 7 MINUTES
8 Deadlifts

12 Alt. DB Hang Snatch

24 Double Unders

Wednesday 25th November

WARM-UP

AMRAP x 5 MINUTES

100m Run

20 Alt. Tuck-Ups

10 Air Squats

20 Quad Heel Taps

STRENGTH

EMOM x 10 MINUTES

3 Hang Power Cleans + 2 Front Squats

*Increase weight every other round. Keep weight moderate.

WORKOUT

EVERY 4:30 x 3 SETS

400m Run

20 Up-Downs

15 Hang Power Cleans (42.5kg/30kg)

Max Alt. V-Ups with the remaining time.

Thursday 26th November

WARM-UP

AMRAP x 5 MINUTES

8/6 Cal Bike

10 Slam Ball Deadlift

10 Lunges

5 Push-ups

OPTIONAL POST WORKOUT STRENGTH 3 SETS FOR MAX REPS
1:00 – Box Dips
1:00 – DB Pullover
1:00 – EZ Bike

BENCHMARK WORKOUT “CORNUCOPIA”
FOR TIME
50/40 Cal Bike

50 Slam Balls 

50 Walking Lunges

25/20 Cal Bike

50 Push-Ups

25/20 Cal Bike

50 Slam Balls 

50 Walking Lunges

50/40 Cal Bike

-Time Cap 26:00-

Friday 27th November

WARM-UP

2 ROUNDS
8 Step-Ups
8 Ring Rows
8/8 Cossack Squats

2 ROUNDS
10 Box Jumps
10 Kip Swings
10 Slow Air Squats

STRENGTH

ON A 12:00 RUNNING CLOCK…

4 x 5 Front Squat*

*Moderate-heavy for all sets. Maintain weight from last week or increase slightly.

BENCHMARK WORKOUT “CLEARANCE SALE”
3 SETS
AMRAP x 4 MINUTES*

6 Front Squats (52.5kg/35kg)

8 Pull-Ups

10 Box Jump Overs (24/20)

*Pick up where you left off. -Rest 1:00 b/t Sets-

Saturday 28th November

WARM-UP

2 ROUNDS
:30 Tuck Hold

5 KB Sumo Deadlifts

5 KB High Pulls

5 Up-Downs

5 Kip Swings*

*In the 2nd round, progress to Knees to Chest or Toes to Bar/Something.

POST WORKOUT STRENGTH
3 SETS
:30 Hollow Body Hold
:30 SA DB Turkish Sit-Up (R) :30 SA DB Turkish Sit-Up (L)

1:00 Quad Heel Taps

-Rest 1:30 b/t Sets-

WORKOUT

AMRAP x 13 MINUTES 3, 6, 9, and so on…

Sumo Deadlift High Pull (35kg/25kg)

Toes to Bar Up-Downs

PARTNER WORKOUT OPTION
IN TEAMS OF 2…
AMRAP x 16 MINUTES*
20 Sumo Deadlift High Pull 

30 Toes to Bar

40 Up-Downs

*P1 Works While P2 Rests. Alternate as needed.

Sunday 29th November 

WARM-UP

EMOM x 6 MINUTES
MIN 1 – :25 Lateral Skaters + :25 Shuttle Runs
MIN 2 – 5 Glute Bridge-Ups* + Glute Bridge Hold in the remainder of the minute
MIN 3 – :25 DB Burpees + :25 DB Push Press

STRENGTH

3 SETS FOR QUALITY
12 Single KB Bottom Up Curls 15 DBL KB Glute Bridge Floor Press

WORKOUT

4 SETS FOR MAX REPS
1:00 – DB Hang Power Cleans (15kg/10kg)
1:00 – 10m Shuttle Run
1:00 – DB Devils Press
1:00 – Wall Sit Hold

ORWELL WEIGHTLIFTING PROGRAMME 

De-Load Session 23

SNATCH

50%/3         60%/2 70%/2

(80%/2)4

CLEAN + JERK

50%/2+2        60%/2+2  70%/2+2

(80%/2+1)4

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) 4 x 5

B1- barbell hip thrust (mid-back rests on bench) 4 x 5

B2- alternating single leg RDL (Kettlebell) 4 x 5

 

Session 24

DEFICIT SNATCH

50%/2     60%/2   70%/2

(80%/2)4           

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)4          

CLEAN PULL

Add 10% to final FS and Jerk set for 3 sets of 1 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 8

B) Banded Lat Pulldown 4 x 8

 

Session 25

FLOATING SNATCH + FLOATING SNATCH PULL

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

80%/2+1 (85%/1+1)3      

                 

SPLIT JERK (TWO SECOND HOLD IN SPLIT JERK POSITION)

50%/2  60%/2         70%/2

80%/2  (85%/2)4

POWER CLEAN + PUSH-JERK EMOM x 10

85%/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

Close Menu