ORWELL FITNESS WOD PROGRAMME 24-08-2020

Monday 24th August

WARM-UP

AMRAP x 5 MINUTES

3/3 SA KB DL

4/4 SA KB Russian Swing

5/5 SA KB High Pulls

6/6 Lunges

STRENGTH

EVERY 1:30 x 7 SETS
1 Clean Deadlift

1 Below the Knee High Pull

1 Below the Knee Hang Power Clean

1 Above the Knee Hang Power Clean

*Start light and build to moderate.

WORKOUT

AMRAP x 12 MINUTES
10 DB Power Cleans 

10 KB Sumo Deadlift High Pull 

12 Weighted Lunges

Orwell Weightlifting 8:00pm

3 Position Clean – Every 90 seconds x 8 

1 High Hang Clean 

1 Hang Clean 

1 Clean 

*Increase weight from last week

Accessory – 3 Sets 

Pause Clean Deadlift x 5 (2 second pause below the knee)

Orwell Gymnastics 6:00pm

A1. Ice skater squats (left & right) (3 reps)

A2. Weighted cossack squat slides (left & right) (5 reps)

A3. Hamstring walk outs  (8 reps)

A5. V-up pulses (double leg or single leg) (12 reps)

A6. Front support hold (30 seconds)

A7. Rest 30-60 seconds

 

Buy In:
B1.
Pike handstand hold on a box (30-45 seconds)
(Complete 3 Rounds of the following at your own pace)

B2. Hanging leg lifts (10-8-5 reps)

B3. Back-support slide throughs (5-8-10 reps)

B4. Tuck-sit or L-sit hold (20-20-20 seconds)

Buy Out:
B5.
Pike handstand hold on a box (30-45 seconds)

 

FINISHER – Pull & Push endurance workout. Complete 2-3 rounds of the following workout (keeping rest to a minimum between exercises):

C1. Ring rows (feet elevated – or on ground) (5-8 reps)

C2. Ring row hold (feet elevated or on ground) (8-10 seconds)

C3. Dip variation (bar & bands or bench dips) (3-5 reps)

C4. Push-ups (planchet, tricep, incline) (5-8 reps)

C5. Seated DB overhead press ups (8-10 reps)

C6. Rest 30-60 seconds

Tuesday 25th August

WARM-UP

2 ROUNDS (5 MINUTE CAP)

1:00 Machine

8 Barbell Strict Press

8 Scap Push-ups

6 Tempo Barbell Push Press (12X1)

STRENGTH

EMOM x 8 MINUTES* 4 Push Jerks

*Start moderate and build to moderate-heavy.

WORKOUT

6 SETS
15/12 Cal Machine

10 Push Jerks

-Rest 1:30 b/t Sets-

Wednesday 26th August

WARM-UP

ON A 6:00 RUNNING CLOCK… 2 SETS
20 Single Unders

100m Run

10 Lunges

10 Up-Downs

Into…

2 SETS
20 DU/Single Unders

100m Run

10 Air Squats

10 Up-Downs

STRENGTH

EVERY 2:00 x 5 SETS* 4 Back Squat

*Start heavier and end heavier than last week.

WORKOUT

FOR TIME 800m Run

Into…

5 ROUNDS
10 Back Squats 

50 Double Unders

Orwell Weightlifting 7:00pm

Every 90 seconds x 8 

1 Hang Snatch

2 Below knee Snatch

1 Snatch Balance  

Accessory – 4 Sets 

Snatch Deadlift x 6 

 

Thursday 27th August

WARM-UP

AMRAP x 5 MINUTES

150m Machine

5 Clean Deadlifts

5 High Hang Muscle Cleans

5 Push-ups

5 Vertical Jumps

STRENGTH

EMOM x 5 MINUTES
3 High Hang Power Cleans

Into…

EMOM x 5 MINUTES

3 Hang Power Cleans

*Keep weight moderate-heavy.

WORKOUT

EVERY 3:00 x 4 SETS
15/12 Cal Machine
10 Over Bar Burpees
5 Hang Power Cleans (your choice of weight)*

*Moderate-heavy to heavy.

Orwell Strongman/Woman 7:00pm

PART A

AMRAP 10

14 DB Floor Press 

10 DB Tricep Ext 

14 DB Bicep Curls 

PART B 

AMRAP 10

20m FR KB Walking Lunges 

20 DB Push Press 

20 Crunches 

 

Friday 28th August

WARM-UP

EMOM x 6 MINUTES (:45 ON/:15 OFF)
MIN 1: Step Ups

MIN 2: Kip Swings/Scapula Pull Ups 

MIN 3: Reverse Lunges 

MIN 4: Kip Swings/Scapula Pull Ups 

MIN 5: Tuck-ups

MIN 6: Hollow Body to Supermans

STRENGTH

EVERY 2:00 x 5 SETS* 4 Deadlift

*Start heavier and end heavier than last week.

WORKOUT

EMOM x 12 MINUTES

Min 1: 5 Deadlifts + 7 Box Jumps 

Min 2: 9-12 Toes to Bar

Saturday 29th August

WARM-UP

AMRAP x 5 MINUTES
100m Jog
5 Kip Swings/Scapula pull Ups 
5 Med. Ball Front Squats
5 Med. Ball Push Press 

STRENGTH

3 SETS
6/6 Tempo SA DB Floor Press (31X1)
6/6 Tempo SA DB Arnold Press (31X1)
6/6 Tempo SA Bent Over Row (31X1)

WORKOUT

3 ROUNDS FOR TIME
400m Run

30 Wall Balls

20 Pull-Ups

Orwell Weightlifting 9:30am

Clean & Jerk 5 x 5 

Every 2:30

Accessory – 4 sets

2 Sec Pause Front Squat x 3 

*Moderate Weight 

Sunday 30th August 

WARM-UP

3 ROUNDS
10 Up-Downs

8 Slam Balls

6/6 Groiners 

STRENGTH

EMOM x 12 MINUTES
MIN 1 – 10 DB Split Squats (R)
MIN 2 – 10 DB Split Squats (L)
MIN 3 – 15 DB Glute Bridge

WORKOUT

AMRAP x 13 MINUTES
10 Up-Downs

15 Slam Balls

Slam Ball Box Step-Ups*

*Hold the Slam Ball any way

Orwell Weightlifting Programme

Session 19

SNATCH

40%/3          50%/3      60%/3

70%/3         80%2          85%/1

90%/1         (85%/1)2

       

CLEAN

50%/2          60%/2     70%/2

80%2             (90%/1)2      

 

BACK SQUAT

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

(90%/1)2 

COUNTER MOVEMENT JUMP

5 x 5

 

ACCESSORIES

SMALL INCREASE OF LOAD (2.5kg)

3 x

Clean SOTS press x 4

Front Squats max Speed x 8 (move fast eccentrically and concentrically)

 

Session 20

SNATCH BALANCE

+1.5-2.5kg from 1st weeks’ max- 3 x 3

 

POWER CLEAN + PUSH JERK

+1.5-2.5kg from 1st weeks’ max- 3 x 3

 

SPEED FRONT SQUAT

 (move fast between concentric and eccentric actions)

60%/3         70%/3           80%/3

(85%/2)3

 

ACCESSORIES

Seated Strict press 3 x 10

Hanging Knee Raises 3 x 10

 

SESSION 21

ABK SNATCH

50%/3                 60%/3                     (70%/3)4

                

CLEAN, FRONT SQUAT & JERK

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

80%/2+2+2      (85%/2+2+1)3         

 

BACK SQUAT

60%/2                 70%/2                      (85%/3)3       

 

SNATCH PULL

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

90%/3                 100%3                        105%/2

Continue to heavy Snatch DL

 

COUNNTER MOVEMENT JUMP

5 x 5  

CIRCUIT

Bar + Small increase in load (2.5 – 5 kg )

4 x

Snatch Sots Press x 4

Overhead Squat x 4 (tempo 32X1)