ORWELL FITNESS WOD PROGRAMME 31-08-2020

Monday 31st August

WARM-UP

2 ROUNDS
10 Air Squats
10 DB Strict Press
10 DB Front Squats
6 Barbell Deadlifts
5 Burpees

STRENGTH

EMOM x 4 MINUTES 6 Deadlifts

Into…

EMOM x 3 MINUTES 4 Deadlifts

Into…

EMOM x 2 MINUTES 2 Deadlifts

*Goal is to increase every minute. Start moderate, end heavy

WORKOUT

5 ROUNDS FOR TIME
12 Deadlifts

8/8 Single DB Thrusters

200m Run

Orwell Gymnastics (Open Gym Session) 

A. Core conditioning set – complete 2 rounds of the below workout with no rest between each exercise.

A1. Top half hollow hold (15-30 seconds)
A2. Bottom half hollow hold (15-30 seconds)
A3. V-up snaps (tuck or straight) (10 reps)
A4. Top half back arch hold (15-30 seconds)
A5. Bottom half back arch hold (15-30 seconds)
A6. Back arch snaps (10 reps)

B. Straight arm strength focus (planche & front lever basics) – with a ‘buy in’ and ‘buy out’ core compression workout:

Buy In:
Complete the following workout with no rest between each exercise.

B1. Alternating single leg v-up snaps (10 reps)

B2. V-up snaps (straight or tuck) (10 reps)

B2. Tuck v-up snaps (10 reps)

B3. Straddle v-up snaps (10 reps)

B4. Front Support (30 sec)

(Complete 2-3 Rounds of the following at your own pace)
B5.
Tuck hollow straight arm DB sequence 5 reps

B6. Low ring front support hold 15-30 seconds 

B7. Negative weighted wall raise 10 reps 

B8. Tuck inverted hang hold 20 seconds

Buy Out:
(Complete the following workout with no rest between each exercise.

B9. Alternating single leg v-up snaps (10 reps)

B10. V-up snaps (straight or tuck) (10 reps)

B11. Tuck v-up snaps (10 reps)

B12. Straight leg crunches 10 reps

B13. Front Support (30 sec)

 

C. Pull & Push strength – complete 4 rounds of the following at your own pace:

D1. Scapular pull-ups with a 1-2 second pause at the top (10-8-5-3 reps)

D2. Pull-ups + hold  (3-5-8-10 reps)

D3. Scapular Push-ups (10-8-5-3 reps)

D4. Low ring push-ups  (3-5-8-10 reps)

Tuesday 1st September

WARM-UP

AMRAP x 5 MINUTES

8/6 Cal Machine

8 Barbell Bent Over Rows + 10 Elbow Punches 

8 Air Squats

10/10 Leg Swings 

STRENGTH

8 SETS*
2 Pausing Power Cleans**

*Start light and end moderate-heavy.

**Deadlift the bar to the above the knee, pause for :02, and then finish the movement.

WORKOUT

EMOM x 12 MINUTES
MIN 1 – 2 Power Clean + 2 Hang Power Clean*

MIN 2 – 15/12 Cal Bike/Ski/Row 

*Weight should be moderate-heavy. All Reps TNG.

Wednesday 2nd September

WARM-UP

3 SETS (7 MINUTE CAP)

6/6 Thread the needle 

8/8 Shoulder Taps 

5 HR Push Up to pike 

5-8 Barbell Strict Press 

STRENGTH

EMOM x 8 MINUTES* 3 Push Jerks

*Start moderate and build to heavy.

WORKOUT

FOR TIME
21-15-9
Push Jerk

Pull-Ups

-Rest 2:00-

12-9-6
Push Jerk

Strict Pull-Ups

Orwell Weightlifting 7:00pm 

PRIMER *Light Warm Up Weights 

2 Clean Pull Under + 2 Split Jerks

MAIN

Every 90 Seconds x 8

Hang C&J + 2 C&J *Increase weight from last week 

Accessory 3 x 5 

Pause Clean Deadlift * 2 Seconds At The Knee

Thursday 3rd September

WARM-UP

AMRAP x 6 MINUTES

10 Squat to Stand (holding handle of KB on floor)

10 KB Deadlift

10 Russian KBS

10 KB Goblet Squats

STRENGTH

EMOM x 4 MINUTES 6 Back Squat

Into…

EMOM x 3 MINUTES 4 Back Squat

Into…

EMOM x 2 MINUTES 2 Back Squat

*Goal is to increase every minute. Start moderate and end heavy.
.

WORKOUT

3 SETS
10 Back Squats

15 KB Swings

20/15 Cal Machine 

-Rest 1:00 b/t Sets-

Orwell Strongman/Woman 7:00pm

(PART A)

10-1 

DB Renegade Row 

Alt. D-Ball to Shoulder

(PART B)

3 Front Squats 

5 Sets – Every 2:00 – Build to a heavy 3 

Friday 4th September

2-3 ROUNDS (6 MINUTE CAP)
10 Barbell Deadlift + 10 Elbow Punches 
10 Step-ups
10 Up-Downs
10 Barbell Supinated Bent Over Row (:02 Pause at top)

STRENGTH

3-3-3-3-3* Power Clean**

*Keep weight moderate-heavy. **Must fully reset between reps.

WORKOUT

AMRAP x 12 MINUTES
1 Power Clean

3 Bar Facing Burpees

5 Box Jumps

Saturday 5th September

WARM-UP

2 ROUNDS (6 MINUTE CAP)

10 Alt. DB Sumo Deadlift

5/5 Single Arm DB High Pulls

5/5 Single Arm DB Push Press

10 Burpees 

EXTENDED WARM-UP

EMOM x 9 MINUTES*
MIN 1 – :40 Single Unders

MIN 2 – :40 Knees to Chest

MIN 3 – :40 Push-Ups

*Evolve movement in each round…

Round 2 – Double Practice, Kip Knee Raise, HR Push-Ups

Round 3 – Double Under, TTB, Def. Push-Ups

BENCHMARK WORKOUT “DOUBLE DARE”
4 SETS*
60 Double Unders

20 Alt. DB Snatch

15 Toes to Bar

10 Deficit Push-ups

-Rest 1:00 b/t Sets-

*Start at a different movement each Set. 1:00 Max Time on the Doubles Unders every Set.

Orwell Weightlifting 09:30am

PRIMER

EMOM 6

2 Hip Snatch + 2 Snatch Balance *Use Light Warm Up Weights 

MAIN

5 x 5 Slow Snatches 

ACCESSORY

3 X 12 Goblet Squats 

*Use a Challenging Weight 

Sunday 6th September 

WARM-UP

3 ROUNDS (6 MINUTE CAP)
:30 Bike/Ski/Row
10 Alt. Step-Ups –> Box Jumps –> Box Jump Overs*
10 DB/Plate Forward Raises
10 DB/Plate Lateral Raises
10 Up-Downs

*Change movement each round

STRENGTH

3 SETS FOR QUALITY*
20 Alt. KB Top Down Curls
15 DBL KB Bent Over Row Reverse Fly
10 Dual KB Turkish Sit-Up

*Light weight throughout.

WORKOUT

EVERY 1:30 x 8 SETS
12/10 Cal Machine + Max Up-Down Box Jump Overs

Orwell Weightlifting Programme 

SESSION 1

SNATCH

40%/3          50%/3      60%/3

70%/3        (80%2)4

       

CLEAN

50%/2          60%/2     70%/2

(80%2)4            

 

BACK SQUAT

60%/3         70%/3           (80%/3)5        

 

COUNTER MOVEMENT JUMP

5 x 5

 

ACCESSORIES

SMALL INCREASE OF LOAD (2.5kg)

3 x

Clean SOTS press x 3

Front Squats max Speed x 8 (move fast eccentrically and concentrically)

 

SESSION 2

SNATCH BALANCE

+1.5-2.5kg max- 2 x 3

POWER CLEAN + PUSH JERK

+1.5-2.5kg  max- 2 x 4

SPEED FRONT SQUAT

 (move fast between concentric and eccentric actions)

60%/3         70%/3           80%/3

(85%/2)3

ACCESSORIES

Seated Strict press 3 x 8

Hanging Knee Raises 3 x 12

SESSION 3

ABK SNATCH

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

(75%/3)3

                

CLEAN, FRONT SQUAT & JERK

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

80%/2+1+1      (90%/2+1+1)2         

 

SNATCH PULL + SNATCH DL

60%/3 +3                70%/3+3             80%/3+3

90%/3 +2                (100%3+2)3                        

HORIZONTAL JUMP

6 x 5

CIRCUIT

Bar + Small increase in load (2.5 – 5 kg )

4 x

Snatch Sots Press x 3

Overhead Squat x 4 (tempo 32X1)