ORWELL FITNESS WOD PROGRAMME 27-12-2021

Monday 27th December

WARM-UP 

2 ROUNDS 

10/10 Groiners + 10 Glute Bridge + 10 Shoulder Taps 

2 ROUNDS 

5 KB Deadlift + 5 Box Step Ups + 5 Squat Rotations 

PARTNER WORKOUT

4 ROUNDS 

1000m Row/Ski 

50 American KB Swings 

25 Box Jumps 

15 Wall Walks 

*P1 Works whilst P2 Rests

ORWELL WEIGHTLIFTING SESSION 1

EMOM 10 2 Snatches 70-75%

Snatch Deadlift 4 x 5 RPE 7

Tuesday 28th December

WARM-UP

2 ROUNDS

100m Run
10/10 Leg Swings
10 Ankle Roll Outs

Into…
2 ROUNDS
200m Run
12 Up-Downs
8/8 DB Sumo Deadlift + 8/8 DB Hang Upright Row + 8/8 Strict Press

WORKOUT

4 ROUNDS FOR TIME
20 Alt. DB Hang Split Snatch 
15 Burpees Over DB
400m Run

FINISHER

FOR TIME
100m Single DB Front Rack Lunge*

*DB Held across the chest. Every 25m, stop and perform 20 Hollow Rocks and 20 Glute Bridge-Ups.

Wednesday 29th December

WARM-UP

2-3 ROUNDS
10 Toe Touch Jumping Jacks

10 Scap Pull-Ups

10 Jumping Squats

10 OH Press

STRENGTH

3-3-3-3* Thruster

*Start Moderate, build to Moderate-Heavy. After each working set, perform 4-7 Strict Pull-Ups.

(Score is Weight)

CrossFit BENCHMARK WORKOUT “FRAN”
FOR TIME
21-15-9

Thrusters

 Pull-ups

ORWELL WEIGHTLIFTING SESSION 2

EMOM 10 1 Clean + 1 Clean & Jerk 70%

Paused Front Squat 5 x 3 70-75% (3 Sec Pause)

Thursday 30th December

WARM-UP

SKIPPING WARM-UP

30 Singles
10 Singles Right Leg

10 Singles Left Leg

20 Singles Alternating Legs

10 Single, Single, High Jump

20 High Jumps

10 Single, Single, Double

:30 Double Under Practice

Into…
2 ROUNDS
7 Slam Ball Deadlift
7 Slam Ball OH Press
5 Slam Ball Ground to OH 7 Scap Push-Ups
5 Knee Push-Ups

STRENGTH

12-10-8-6 Bench Press

*Start Moderate then build to Heavy.

WORKOUT

2 SETS
AMRAP x 8 MINUTES
10 Double Unders*
15 Slam Balls 
10 Hand Release Push-Ups

-Rest 2:00 b/t Sets-

*Double Unders increase by 10 reps every Round.

10-20-30-40 etc.
**Restart the second AMRAP at 10 Dubs.

ORWELL WEIGHTLIFTING SESSION 3

Build to a heavy Complex: 1 Clean & Jerk + 1 Hang Clean + 1 Front Squat + 1 Split Jerk

Core Finisher x 3 30 Bicycle Crunches 20 Heel Overs 10 V Ups

Friday 31st December

WARM-UP

200m Run
10 Barbell Deadlifts

10 High Pulls
10 Elbow Punches

10 Front Squats

250/200m Row

Into… Junkyard Dog*

 

NCFIT BENCHMARK WORKOUT “RESOLUTION”

30 Hang Power Cleans

800m Run

15 Power Cleans

15 Power Cleans

1000/800m Row

30 Squat Cleans 

 

*Barbell weight increases for the final 30 Squat Cleans

Sunday 2nd January 

WARM-UP

FOR QUALITY

1:00 Bike (EZ)

1:00 Hollow Hold

:30 Bike (Hard)

1:00 Supermans

1:00 Bike (EZ)

1:00 Tuck-Ups

SKILL

3 SETS
10-15 Kipping Knee Raise Into…
1:00 Cal Bike*

*Increasing effort each Sets. -Rest 1:30 b/t Sets-

WORKOUT

1. ON A 5:00 RUNNING CLOCK… 50/40 Cal Bike
Rest in Time Remaining…

Immediately Into…

2. AMRAP x 8 MINUTES
20 KB Swings

10 Toes to Bar

Immediately Into…
3. ON A 5:00 RUNNING CLOCK… 50/40 Cal Bike
Rest in Time Remaining..