ORWELL FITNESS WOD PROGRAMME 26-07-2021

Monday 26th July 

WARM-UP

2 ROUNDS
30 Single Unders

5 Bootstrappers

7 Wall Ball Front Squats

7 Wall Ball Push Press

2 ROUNDS
:30 Double Under Practice

7 Up-Downs*

7 Wall Ball Thruster

*Perform 5 Burpees in the Second Round

STRENGTH

Back Squat (Week 5 of 9)

1×5 @ 65%*

1×5 @ 75%

1×5 @ 85%

*Based off of 90% of Heavy 1-Rep
**Add 2.5-5kg to the working weight today.

WORKOUT

3 SETS
ON A 3:00 RUNNING CLOCK…
60 Double Unders
15 Burpees
Max Wall Balls in Time Remaining…

-Rest 2:00 b/t Sets- 

Orwell gymnastics 6:00pm 

Part A 

Rope Climb Practice 

Part B 

EMOM 15 

MIN 1 – 1-3 Rope Climbs 

MIN 2 – 5-10 Box Jumps 

MIN 3 – 30 Sec Hollow Hold 

Orwell Weightlifting 8:00pm

Halting snatch + Snatch

7×1+1 75-80%

Snatch pulls(Pause in set up)

5×2 90-100%

Tuesday 27th July 

WARM-UP

3 ROUNDS
100m Run

5 Push Up to Pike

10 Bent Over IYT*

10 Alt. V-Ups

*This can be performed with light weight or no weight. In a bent over position, raise the arms up to create the letter “I” shape, then raise the arms up and out to create the letter “Y” shape, then raise the arms out to the sides to create the Letter “T” shape.

STRENGTH

Strict Press (Week 5 of 9)

1×5 @ 65%*

1×5 @ 75%

1×5 @ 85%

*Based off of 90% of Heavy 1-Rep
**Add 2.5-5kg to the working weight today

WORKOUT

5 ROUNDS FOR TIME
12 Push Press

20 Sit-Ups

400m Run

Wednesday 28th July 

WARM-UP

3 Sets

10 Up Downs 

10/10 KB RDL

7/7 KB Russian Swing

10 Step-Ups*

7 V-Ups

*Progress to box jumps 

STRENGTH

Deadlift (Week 5 of 9)

1×5 @ 65%*

1×5 @ 75%

1×5 @ 85%

*Based off of 90% of Heavy 1-Rep
**Add 2.5-5kg to the working weight today.

WORKOUT

AMRAP x 10 MINUTES

15-12-9
Deadlift

Box Jumps

Orwell Weightlifting 7:00pm

Clean + Hang clean + jerk

 7×1+1+1.  75-80%

Front squat 5×3 75-80%

 

Thursday 29th July 

WARM-UP

3 Sets

1:00 Easy Cardio

10 Samson Lunges

5 Inchworm + Push-Up

10 Bird Dogs

5/5 Cossack Squats

WORKOUT

5 SETS FOR QUALITY

ON A 5:00 RUNNING CLOCK…

2:00 Cardio of Choice (Machine, Run or Skip)

1:00 DBL KB or DB Front Rack Hold

8/8 Single DB or KB Forward Alt. Lunges 

…Walking recovery in remaining time

Orwell Weightlifting 10:30am 

 

Orwell Strongman/Strongwoman 7:00pm 

Station 1 – Yoke Carry relay

Station 2 – D Ball Rolls + D Ball on to Box 

Station 3 – Sleds + OH Holds 

Friday 30th July 

WARM-UP

AMRAP x 3:00

100m Run

200/150m Row

10 Alt. Lunges

-Rest :30-

AMRAP x 3:00
5 Scapula Push-Ups

2-3 Push-Ups

7 Air Squats

EXTENDED WARM-UP

2 SETS FOR QUALITY*

200m Run
into…
4 Kip Swings

+ 3 Kipping Hips to Bar or 3 Dynamic Kips

+ 2 BMU or 2 Pull-Ups

*Rest briefly b/t movements

-Rest as needed b/t Sets-

“BASELINE WORKOUT I”
I. ON A 10:00 RUNNING CLOCK…
Run 1 Mile then in Remaining Time Max Meters on Rower

-Rest 5:00

II. AMRAP x 15 MINUTES
5 Pull-ups or Bar Muscle-Ups

10 Hand Release Push-Ups

15 Air Squats

Saturday 31st July 

WARM-UP

AMRAP x 5 MINUTES (With an empty bar or PVC Pipe)
5 PVC Pass Throughs

5 Behind the Neck Snatch Grip Shoulder Press

5 Hang High Pulls w/ Wide Grip

5 Overhead Squat

10 Alt. Elbow Punches

5 Front Squats

BASELINE WORKOUT
“NCMETCON BASELINE III”
I. ON A 25:00 RUNNING CLOCK…
Establish a Heavy 1-Rep Ground to Overhead

-Rest 5:00

II. AMRAP x 5 MINUTES
25 Double Unders
5 Ground to Overhead 

Orwell Weightlifting 10:30am

Power snatch

1×3 RPE6-7

3×2 RPE8

3×1 RPE9-10

 

Power clean + Jerk

2×2 RPE7

4×1 RPE8-10

Sunday 1st August 

WARM-UP

TABATA (:20on/:10off) (8 SETS)

Cal Machine 

*Increasing efforts every round, starting easy and finishing with a sprint.

Immediately Into…
3 SETS ON A 5:00 RUNNING CLOCK

10 Scap Pull-Ups

10 Banded Pull Aparts

10 Tuck-Ups

WORKOUT

PARTNER WORKOUT OPTION IN TEAMS OF 2…
FOR TIME
20-40-60-80-100 Cal Bike* (Row or Ski)

40-30-20-30-40 Knees to Elbows

*Alt. Calories: 20-30-48-60-80
**Partner 1 Works while P2 Holds a single KB (Athlete Choice, Heavy) any way below the shoulders and not resting on the body. Alternate as needed. KB never touches the ground. 10 Burpee penalty if the KB Touches the ground, performed together.

POST WORKOUT FINISHER

1-2 SETS
Last Person Planking*

*At 3,2,1, Go! Everyone performs a Plank until failure and the final person planking wins.