ORWELL FITNESS WOD PROGRAMME 28-06-2021

Monday 28th June

WARM-UP

1 ROUND CHIPPER STYLE

:45 Machine 

10 Groiners

10 Sit-Ups

10 Cossack Squats

:45 Machine

10 KB Deadlift

10 Air Squats

10 Russian KB Swings

STRENGTH

ON A 15:00 RUNNING CLOCK…

Build to a Heavy 1-Rep Back Squat

Week 1 of 9, Testing. Remember Your Weight…we will use it in the coming weeks.

WORKOUT

EMOM x 12 MINUTES
MIN 1 – 15/12 Cal Bike/Row/Ski
MIN 2 – 25 Sit-Ups
MIN 3 – Max Russian KB Swing

Orwell Weightlifting Session 1

Snatch 8×1 RPE8

Snatch pulls (Pause in set up) 5×3 RPE9

 

Tuesday 29th June 

WARM-UP

3 ROUNDS
5 Inch Worms + Push-Up

10 Straight arm burpees 

15 Light Band Pull Aparts

STRENGTH

ON A 12:30 RUNNING CLOCK… Build to a Heavy 1-Rep Strict Press

Week 1 of 9, Testing. Remember Your Weight…we will use it in the coming weeks.

WORKOUT

EVERY 2:30 x 6 SETS
15 Burpees
12 Push Press 

 

Wednesday 30th June 

WARM-UP

AMRAP x 5 MINUTES

100m Run

10 Lunges

5 Barbell RDL

5 Barbell Hang High Pull

5 Barbell Hang Muscle Clean

HERO WORKOUT “HOTSHOTS 19”

6 ROUNDS FOR TIME

30 Air Squats

19 Power Cleans 

7 Strict Pull-Ups

400m Run

Orwell Weightlifting Session 2

Clean&Jerk 8×1 RPE8

Back squat: Build to Heavy double

Thursday 1st July 

WARM-UP

3 SETS

45 Sec Machine 

10 Single DB Floor Press

10 Glute Bridge 

12 Bird Dogs

WORKOUT

4 SETS FOR QUALITY
15 DB Floor Press 
1:00 Glute Bridge Floor Press Hold*

*Begins immediately after the 15 Floor Press.

Partner Workout 

5000m/4000m Machine + AMRAP 

P1 Completes 2:00 machine 

P2 AMRAP 5 Slam Balls + 10 Slam Ball Slides 

 

Orwell Strongman/Woman

8 Strict Pull ups 

8 DB Front Squats

8 DB Push Press 

D Ball/Sandbag Carry 100m-200m-300m-400m

 

Friday 2nd July 

WARM-UP

2 ROUNDS
10 Box Step-Ups

10 Plate Deadlifts

10 Plate Presses

10 Slow Deadbugs

Into…
2 ROUNDS

6 Box Jumps
8 Plate G2OH
:30 Hollow Body Flutter Kicks

STRENGTH

ON A 15:00 RUNNING CLOCK… Build to a Heavy 1-Rep Deadlift

Week 1 of 9, Testing. Remember Your Weight…we will use it in the coming weeks.

WORKOUT

ON A 12:00 RUNNING CLOCK… 5 SETS
3 TNG Deadlifts (@80% of Heavy 1-Rep Deadlift)

6 Box Jumps

-Rest 0:30 b/t Sets-

Then…
AMRAP in Time Remaining of…
15 Plate Ground to Overhead
15 Plate Hollow Body Flutter Kicks*

*L + R = 1 Rep

Saturday 3rd July 

WARM-UP

3 SETS ON 3:00 CLOCK (9:00 total working time)…
50m Run

10 Alt Groiners 

10 Air Squats 

10 Scap Push Ups 

16 Plank Shoulder Taps (every tap is 1)

Max Machine in Remaining Time…

-Rest :30 b/t Sets-

WORKOUT

AMRAP x 20 MINUTES

250/200m Row

100m Run 

10 Hand Release Push-Ups

10 DB Suitcase Forward Lunges 

FINISHER

“TABATA”
8 SETS (:20 ON/:10 OFF)

MOVT 1 – Alt. Sit-Thrus

MOVT 2 – Superman Hold

Orwell Weightlifting Session 3

Snatch 1×1 Build to heavy

Clean & Jerk 1×1 Build to heavy

 

Sunday 4th July 

WARM-UP

AMRAP x 5 MINUTES
5 PVC Passovers 
5 Wall Ball Front Squats 
5 Up-Down w/ Tall Jump
5 Tuck-Ups 

STRENGTH

ON A 10:00 RUNNING CLOCK… Build to a Moderate 5-Rep Hang Power Snatch*

*Goal is a weight that can be cycled with perfect mechanics. Do not push into “Heavy” range.

WORKOUT

PARTNER WORKOUT
100 Wall Balls 

100 Ab Mat Sit Ups 

100 Hang Power Snatch

60 Wall Balls

60 Ab Mat Sit Ups 

60 Hang Power Snatch