ORWELL FITNESS WOD PROGRAMME 28-12-2020

Monday 28th  December 

WARM-UP

2:00 Machine  Into…

2 ROUNDS
20 Shoulder Taps

10 Slam Ball Deadlift

10 Slam Ball OH Press

Into…

2 ROUNDS
:10 Ring Support Hold

:10 Bottom of Ring Dip Hold

10 Slam Ball G2O

SKILL

EMOM x 12 MINUTES
Min 1 – :45 Ring FLR Hold or Plank Hold

Min 2 – :45 Diamond Push-Ups

Min 3 – :45 Hollow Rocks

WORKOUT

AMRAP x 14 MINUTES 4-6-8-10-12…etc
Strict Dips

Cal Machine

Slam Balls

ORWELL WEIGHTLIFTING 

Snatch 2 x 3 75% 1 x 3 80% 1 x 3 85% 2 x 2 80% 

Halting Snatch Deadlift 5 x 5 100% of Snatch 

*pause at the knee for 2 seconds before standing with legs locked out 

FINISHER x 4 

10 seated (floor) Barbell Strict Press 

12 Bent over raises (use 2 small Plates as weights) 

– Rest 60 Sec btw Sets – 

 

ORWELL GYMNASTICS

Strict C2B Pull ups 4 x 6-8 Reps (rest 90 sec btw sets) 

FOR TIME

50 Kipping HSPU 

FINISHER: 3 SETS (rest 90 sec btw sets) 

50 Flutter Kicks 

20 V ups 

 

Tuesday 29th December 

WARM-UP

2:00 Machine  Into…

3 ROUNDS
5/5 SA Ring Row

10 PVC Pass Through

10 PVC OHS

STRENGTH

ON A 15:00 RUNNING CLOCK… Build to a Mod-Heavy Complex of:

1 Squat Snatch + 1 Hang Squat Snatch  + 2 Overhead Squat

WORKOUT

3 SETS
ON A 5:00 RUNNING CLOCK…

500m Row
10 Squat Snatches 52.5kg/35kg 
Max Rope Climbs in Time Remaining…

-Rest 2:00 b/t Sets-

 

Wednesday 30th December 

WARM-UP

ON 8:00 RUNNING CLOCK…

2x50m Shuttle Run

30 Jumping Air Squats

2x50m Shuttle Run

30 Glute Bridge-Ups

2x50m Shuttle Run

5 DBL DB DL

50 Single or Double Unders

2x50m Shuttle Run

5 DBL DB DL

10 DBL DB Swing

50 Single or Double Unders

-2:00 Rest / Transition-

GOAT WORK!
5:00 to determine what aspect of gymnastic pushing you’d like to work on (plank, push-up, dip, handstand, etc).

EMOM x 10 MINUTES
MIN 1 – :40 EZ Run, Bike or Row (Increasing effort slowly each round) / :20 Nasal Breathing
MIN 2 – :40 Goat Work for Gymnastic Push

WORKOUT

FOR TIME 400m Run

Immediately Into…

5 ROUNDS
15 DB Hang Power Clean 22.5kg/15kg
50 Double Unders

Immediately Into… 400m Run

ORWELL WEIGHTLIFTING 

Clean & Jerk 2 x 3 75%  1 x 3 80%  1 x 3 85%  2 x 2 80% 

Clean Pull 5 x 3 100% of C&J 

EMOM 10 70-75% (1 Hang Power Snatch + 1 Hang Snatch)  

Thursday 31st December 

2:00 machine (Increase pace every :30) Into…

2 ROUNDS
10 Bootstrappers

10 Alt Groiners

10 Scap Push-Ups

Into…

3 ROUNDS
10 Wall Ball Deadlifts

10 Wall Ball Front Squats

10 Wall Ball Strict Press

Into…

2:00 Machine (Increase pace every :30)

BENCHMARK WORKOUT “BALL DROP”
AMRAP x 8 MINUTES
20/15 Cal Machine

21 WB Front Squats 

-Rest 1:00-

AMRAP x 3 MINUTES
Max Bottom of the Active Squat Hold w/ WB*

*Everytime you break 5 Push-Ups

-Rest 1:00-

AMRAP x 8 MINUTES

20/15 Cal Machine
21 WB Front Squats

 

Friday 1st January 

WARM-UP

3 ROUNDS
:30 Tuck Hold

20 Jumping Jacks

10 Up-Downs

5 Empty BB Z-Press

Into…

3 ROUNDS

10 Alt Elbow Punches

10 BB Strict Press

10 Tall Jumps

BENCHMARK WORKOUT “THE 2021 EXPERIENCE”

AMRAP x 20 MINUTES*
21 Box Step-Ups 

21 Push Press 50kg/30kg

*Every 3:00 including 3,2,1 go…perform 21 Sit-Ups

KG BB: (50/35)|(35/25)

OPTIONAL FINISHER

EMOM x 10 MINUTES
Min 1 – 10 DB Arnold Press 
Min 2 – 20 DB Hammer Curls

 

Saturday 2nd January 

WARM-UP

3 SETS (10:00 Cap)

:30 Superman Hold

:30 Hollow Body Hold

5/5 Tempo SA Ring Rows (2111)

7/7 Single Leg KB RDL

9 KB Sumo Deadlifts

WORKOUT

FOR TIME
25-20-15-10-5
Deadlifts 70kg/55kg

2-4-6-8-10
Ring Muscle Ups

ORWELL WEIGHTLIFTING

1 Hang C&J + 1 C&J 

4 x 1 + 1 75%

Floating Snatch

4 x 2 75%

Snatch pull 4 x 3 100% of snatch 

 

Sunday 3rd January  

WARM-UP

4:00 Free Foam Roll Immediately Into… AMRAP x 6 MINUTES

5/5 Clam Shells

10 Bootstrappers

10 Alt. Groiners

10 Tempo Air Squats (Barbell Optional) (2121)

STRENGTH

ON A 12:00 RUNNING CLOCK
Build to a Mod-Heavy Set of 5 Back Squats

WORKOUT

FOR TIME
2 SETS
20 Back Squats 45kg/30kg

10 Toes to Bar

Immediately Into…

60 Burpees Over Bar

Immediately Into…

2 SETS
10 Back Squats 60kg/45kg

20 Toes to Bar

 

PARTNER WORKOUT OPTION
FOR TIME
2 SETS

40 Back Squats 45kg/30kg

20 Toes to Bar

Immediately Into… 120 Burpees Over Bar Immediately Into…

2 SETS
20 Back Squats 60kg/45kg

40 Toes to Bar