ORWELL FITNESS WOD PROGRAMME 26-10-2020

Monday 26th October

WARM UP

AMRAP x 5 MINUTES

5 Clean Deadlifts

5 Bent Over Rows

5 Strict Press

5-8 Cal Machine  

BASELINE WORKOUT “”NCX BASELINE I””

STRENGTH

ON A 12:00 RUNNING CLOCK… Establish a Heavy 3-Rep Power Clean

WORKOUT

AMRAP x 12 MINUTES

250m Row/Ski or 600m Echo Bike 

9 Power Cleans

6 Push Press

Orwell Gymnastics 6:00pm

(PART A)

6 x 5 Strict C2B Pull ups

(1 Set Every 2 Mins)

 

(PART B)

6 x 5 Box HSPU

*Deficit can also be used

(1 Set Every 90 Sec)

 

FINISHER x 4

20 V Up Pulses

3 Wall Walks

45 Sec Hollow Hold

 

Orwell Weightlifting 8:00pm 

Hang Clean & Jerk 4 x 2 70-75% 

Clean Pull 5 x 3 85-95% 

 

Tuesday 27th October

WARM UP

1 Round

200m Jog

10 Squats  / 10 Tuck Ups / 10 Scapula Push Ups

8 Step Ups / 8 Tuck Ups / 8 Shoulder Taps

6 Box Jumps / 6 Tuck Ups / 6 Push Ups 

STRENGTH

15-12-12-10* Bent Over Rows

*Superset each set of BOR with 5-7 Barbell Rollouts  

WORKOUT

3 ROUNDS FOR TIME

400m Run

30 Box Jumps

20 Toes to Bar

-Hard Cap 16:00-

 

Wednesday 28th October

WARM-UP

3 ROUNDS
10 Scapula Push-Ups
5 Push-Up to Pike
10 Alt. Reverse Lunges
5 Tempo Air Squats w/ Arms Raised*

*Arms straight out in front, focus is keeping them at the same level and not bowing forward.

BASELINE WORKOUT “”NCX BASELINE II””

ON A 12:00 RUNNING CLOCK… Build to a Heavy 3-Rep Front Squat

Immediately into…

ON A 12:00 RUNNING CLOCK… Build to a Heavy 3-Rep Strict Press

WORKOUT

AMRAP x 3 MINUTES Max Burpees  

Orwell Weightlifting 7:00pm 

Snatch Pull + Snatch 4 x 2+1 70-80% 

Front Squat 5 x 3 80-85% 

Thursday 29th October

WARM-UP

4 SETS

8/8 SA KB Deadlift

6/6 SA KB Russian KB Swing

4/4 SA KB Turkish Sit-Ups

10 Slam Balls

STRENGTH

3 SETS FOR QUALITY
3/3 Turkish Get-Ups

1:00 Single KB OH Hold (:30 each side)

WORKOUT

6 ROUNDS FOR TIME
12 Slam Balls

12 Russian KBS

12 Single KB Front Rack Reverse Lunge*

24 Alt. V-ups

*Alternate FR side each round

Strongman/Woman 7:00pm 

7 Sets 

8/8 Single Arm DB/KB Thrusters + 10 Second OH Hold on each side after 8th rep 

8 Deadlifts + 20 Second Hold *Increase weight each round 

8 Weighted Push up * 30 Second Plank after the 8th rep 

-60 Sec Rest Btw sets- 

 

Friday 30th October

WARM-UP

2 Rounds  

8 Slow Air Squats

8 Walk Outs + Push-Up

8 Glute Bridges

8 Barbell Bent Over Row

BASELINE WORKOUT “”NCX BASELINE III””

STRENGTH 

ON A 15:00 RUNNING CLOCK… Build to a Heavy 3-Rep Deadlift

WORKOUT

AMRAP x 10 MINUTES

5 Strict Pull-ups or 7 Ring Rows

10 Hand Release Push-ups

15 Air Squats  

 

Saturday 31st October

WARM-UP

3 ROUNDS 
25 Single-Unders

5 PVC Pass-Thrus

5 PVC Good Mornings

5 PVC Behind the Neck Snatch Grip Push Press

5 Down Ups

STRENGTH

6 SETS
1 Snatch Grip Deadlift
+
1 High Hang Power Snatch

+
2 Hang Power Snatch

WORKOUT

4 SETS
50 Double Unders

15 Hang Power Snatch

200m Run

50 Double Unders

-Rest 1:00 b/t Sets-

Orwell Weightlifting 09:30am 

Hang Snatch 4 x 3 70-75% 

Clean + Front Squat + Jerk  4 x 1 + 2 + 1 75-80% 

Sunday 1st November

WARM-UP

10 Groiners

10 Air Squats

20 Shoulder Taps

10 Lunges

10 Wall Ball Push Press

10 Up Downs

10 Wall Ball Thrusters

10 Burpees

STRENGTH

EMOM x 10 MINUTES
MIN 1 – 8 Front Rack Reverse Lunge (R)
MIN 2 – 8 Front Rack Reverse Lunge (L)  

WORKOUT

EMOM x 12:00
Min 1: 18 Wall Balls

Min 2: 15/12 Burpees

Min 3: 12 Power Cleans

Orwell Weightlifting Programme

Session 10

SNATCH

40%/3         50%/2 60%/2

70%/2 82.5%/1 85%/1

(82.5%/1)5

CLEAN + JERK

50%/2+2        60%/2+2 70%/2+2

(85%/2+1)4      

BACK SQUAT

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

80%2                83%/2               86%/2

(83%/2)3

COUNTER MOVEMENT JUMP 5 x 5

 

ACCESSORIES (2.5%-5% increase in load)

A- Rear foot elevated split squat (barbell) 3 x 6

B1- barbell hip thrust (mid-back rests on bench) 4 x 6

B2- alternating single leg RDL (Kettlebell) 4 x 6

 

Session 11

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          (82.5%/2+2)4

CLEAN PULL

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

B) Banded Lat Pulldown 4 x 8

 

Session 12

FLOATING SNATCH + FLOATING SNATCH PULL

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

80%/2+1 (82.5%/2+1)4             

POWER CLEAN

50%/2  60%/2         70%/2

80%/2 (82.5%/2)4

SPLIT JERK (TWO SECOND HOLD IN SPLIT JERK POSITION)

50%/2  60%/2         70%/2

80%/2 (82.5%/2)4

ACCESSORIES

A- ALTERNATING SIT TO STAND (PARALLEL SQUAT POSITION) ADD LOAD  3 x 6

B1- BARBELL HIP THRUST (mid-back resting on bench) 3 x 6

B2- HORIZONTAL JUMP 3 x 6

             

PLYOMETRIC

Single leg jump to double leg landing

5+5 x 5