ORWELL FITNESS WOD PROGRAMME 28-09-2020

Monday 28th September

WARM-UP

1 ROUND
30 Star Jumps

10 Scap Push-ups

8/8 SA DB Strict Press

Into…

1 ROUND
30 Star Jumps

10 Up-Downs

7/7 DB Push Press

Into…

1 ROUND
30 Star Jumps

6 Burpees

6/6 DB Push Jerks

STRENGTH

4 SETS*
5 Single Arm DB Push Press +
4 Single Arm DB Push Jerk +
3 Single Arm DB Split Jerk

*Complete complex on right side and immediately complete complex on left side.

WORKOUT

EMOM x 14 MINUTES
MIN 1 – 8 DB STOH
MIN 2 – 16/13 Cal Machine

*Weight should be moderate-heavy to heavy.

Orwell Gymnastics 6:00pm

A. Core conditioning set – complete 3 rounds of the following complex with no rest in between:

A1. Supine PPT Leg raises (10-8-6 reps)
A2. Supine windshield wipers (10-8-6 reps)
A3. V-up snaps (straight or bent knees) (10-8-6 reps)
A4. Push-ups (10-8-6 reps)

B. Straight arm strength focus – complete 3 rounds of the following workout at your own pace:

B1. Negative front levers (3-5 seconds) (3-2-1 reps)
B2. Negative Body levers (5-10 seconds) (1-2-3 reps)

C. Handstand & core conditioning – complete 4 rounds of the following at your own pace:

C1. 45-degree handstand hold (30-25-20-15 seconds)

C2. Hollow rocks (15-20-25-30 reps)

 

D. Core compression & straight arm strength – complete 5 rounds of the following workout (with no rest between each exercise):

D1. L-sit pulses & hold (double or single leg) [10-8-6-4-2 reps & seconds]

D2. Back-support slide throughs & hold [2-4-6-8-10 reps & seconds]

Orwell Weightlifting 8:00pm

Clean and Jerk 

20:00 After warm up to build to 1RM

Tuesday 29th September

WARM-UP

AMRAP x 5 MINUTES

8 Up-Downs

8 Slam Ball Deadlifts

4 Burpees

4 Slam Balls

STRENGTH

EMOM x 4 MINUTES 4 Hang Power Cleans

Into…

EMOM x 4 MINUTES 4 Power Cleans

WORKOUT

AMRAP x 2 MINUTES Max Slam Balls 

-Rest :30-

FOR TIME 27-21-15-9

Power Cleans

Hand Release Push-ups

-Rest :30-

AMRAP x 2 MINUTES Max Slam Balls

-Time Cap 16:00-

Wednesday 30th September

WARM-UP

5 ROUNDS

10 Up Downs 

5 Bootstrappers

10 Air Squats

STRENGTH

6-6-6* Back Squat

*Start moderate-heavy build to heavy.

WORKOUT

EVERY 3:30 x 4 SETS
400m Run
Max Back Squats

Orwell Weightlifting 7:00pm  

Snatch 

20:00 after warm up to build to 1RM Snatch 

Thursday 1st October

WARM-UP

AMRAP x 6 MINUTES

8 Ring Rows

8 Kip Swings

8 Tuck-ups

4/4 Single Arm Clean to Press

STRENGTH

6-6-6* Strict Press

*Start moderate-heavy build to heavy.

WORKOUT

FOR TIME*

10-9-8-7-6-5-4-3-2-1 Push Press

10-9-8-7-6-5-4-3-2-1 Pull-ups

*Complete 8 Tuck ups/V ups after each set 

Strongman/Strongwoman 7:00pm 

Part A 

Every 2:00 x 5 Sets

5 Floor Press – Ascend in weight to heavy but doable 5 

Part B

10:00 AMRAP – Ascending Ladder 

2-4-6-8-10-12 etc 

Double KB Front Squat 

1-2-3-4-5-6 etc

D-Ball to shoulder 

Friday 2nd October

WARM-UP

3 SETS FOR QUALITY (5:00 CAP)

10 Good Mornings

10 Reverse Lunges

10 Step-overs

200m Machine

STRENGTH

6-6-6* Deadlift

*Start moderate-heavy build to heavy.

WORKOUT

AMRAP x 14 MINUTES
12/10 Cal Machine

12 Deadlifts

12 Box Jump Overs

Saturday 3rd October

WARM-UP

AMRAP x 6 MINUTES
5/5 Single Arm KB DL

:15 Hollow Hold

5 Burpees Over KB

:15/:15 Single Arm OH KB Hold 

5/5 Single Arm KB Russian Swing

STRENGTH

EMOM x 9 MINUTES
MIN 1 – 6/6 Slow Hanging Oblique Twists
MIN 2 – 7-10 Hang KB/DB Snatches (R)*
MIN 3 – 7-10 Hang KB/DB Snatches (L)

*Start light and build to workout weight.

WORKOUT

4 SETS
10 KB/DB Snatches (R)

10 SA KB/DB Russian Swings (R)

10 KB/DB Snatches (L)

10 SA KB/DB Russian Swings (L)

15 Burpees

-Rest 1:00 b/t Sets-

Orwell Weightlifting 9:30am

Snatch EMOM 

10:00 – 1 Rep Every Minute Ascending 

Clean and Jerk EMOM

10:00 – 1 Rep Every Minute Ascending 

Sunday 4th October 

WARM-UP

TABATA (8 ROUNDS, :20 ON // :10 OFF)
MOVT 1 – Single-Unders*

MOVT 2 – Hollow Hold

MOVT 3 – Lunge – Lunge – Squat

MOVT 4 – Alt. Shoulder Taps

* Progress to Double-Unders or practice of Double-Unders

STRENGTH

3 SETS
1:15 Max Bicep Curls
1:15 Max Tricep Skull Crushers 
1:15 Max Lateral Raises 

-Rest 1:00 b/t Sets-

WORKOUT

10 ROUNDS FOR TIME

30 Double Unders
10 DB Goblet Squats

-Hard Cap 10:00-

Orwell Weightlifting Programme 

Session 34

SNATCH

40%/3          50%/3 60%/3

70%/3      80%2         85%1

90%/1 95%1

Build to 1RM

        

CLEAN+JERK

50%/2+2         60%/2+2 70%/2+2

80%1+2          85%1+1    90%1+1

Build to 1RM 

      

COUNTER MOVEMENT JUMP

5 x 5

 

ACCESSORIES

 

A- Rear foot elevated split squat (barbell) 4 x 10

B1- barbell hip thrust (mid-back rests on bench) 4 x 10

B2- alternating single leg RDL (Kettlebell) 4 x 10

 

Session 35

SNATCH BALANCE + OVERHEAD SQUAT (Base load off Snatch 1RM) 

50%/2+2     60%/2+2 70%/2+2

80%/2+2           (85%/2+2)3

 

POWER CLEAN + PUSH JERK

50%/2+2        60%/2+2    70%/2+2

(80%2+2)4     

SPEED FRONT SQUAT

 (move fast between concentric and eccentric actions)

60%/3         70%/3           80%/3

(90%1)3

 

CORE CIRCUIT 

A) Pallof Press parallel squat position 3 x 1min Each side 

 

B) Weighted Plank 3 x 1min small increase in load

 

ACCESSORIES

A)Seated Barbell Strict press 4 x 10

 

B) Banded Lat Pulldown 4 x 10

 

Session 36

ABK SNATCH 

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

(80%2)3                

                 

CLEAN, FRONT SQUAT & JERK

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

(80%/2+2+1)3               

  

SNATCH DL

70%/3                80%/3         90%/3

100%/2               110%1                

 

HORIZONTAL JUMP

6 x 5

BOUNDING

4 x 5 contacts each side