ORWELL FITNESS WOD PROGRAMME 7-12-2020

Monday 7th December 

WARM-UP

AMRAP x 5 MINUTES
30 Mountain Climbers

20 Lateral Jumps Over Barbell

5 Deadlifts 

10 Elbow Punches 

5 Burpees

STRENGTH

EMOM x 3 MINUTES 5 High Hang Power Clean

-Into-

EMOM x 4 MINUTES 4 Hang Power Clean

-Into-

EMOM x 5 MINUTES 3 Power Cleans

*Increase weight every round. Start light and build to moderate.

WORKOUT

AMRAP x 6 MINUTES
6 Hang Power Cleans 

8 Front Rack Reverse Lunges

10 Up-Downs Over Bar

-Rest 2:00-

AMRAP x 6 MINUTES
3 Power Cleans

4 Front Rack Forward Lunges

5 Burpees Over Bar

Orwell Gymnastics 6:00pm 

(PART 1)

8-6-4-2 Low Ring False Grip Pull Ups 

20-30 Second Ring Support Hold 

15 V Up Pulses 

(PART 2)

4 Sets 

12-20 Inverted Box Shoulder Taps 

20 Hollow Rocks 

12 Prone Lying Hip extensions

Orwell Weightlifting 8:00pm

Snatch lift off + Halting snatch 6 x 2+1 75-80%

Snatch Pulls 4 x 5 80% 

Tuesday 8th December 

WARM-UP

3 ROUNDS
:30 Machine 

10 Slow Air Squats 

10 Groiners with twist 

10 Glute Bridges 

STRENGTH

FRONT SQUAT

1×5 @Mod

1×5 @Mod-Heavy

1×5 @Heavy

1×5 @Heavy+

WORKOUT

EVERY 2:00 x 5 SETS
20 Front Squats

Max Cal Machine in remaining time 

-Rest :30 b/t Sets- 

Wednesday 9th December 

WARM UP

5:00 EMOM

:50 Machine (Moderate)
:50 Up Downs 
:50 Push-Up to Pike
:50 Plank Rotations
:25 Box Step Ups + :25 Box Jumps

STRENGTH

PUSH PRESS
1×5 @Mod

1×5 @Mod-Heavy

1×5 @Heavy

1×5 @Heavy+

WORKOUT

3 ROUNDS FOR TIME
35/28 Cal Bike/Row/Ski
25 Box Jumps 
15 Push Press

Orwell Weightlifting 7:00pm 

Hang Clean + Clean + C&J 5 x 2 +1 75-80%

Front Squat 4 x 5 70% 

Thursday 10th December 

WARM-UP

AMRAP x 5 MINUTES

5 Walkouts 

10 Scapula Pull Ups 

10 Bootstrappers 

5 Slow Deadlifts 

STRENGTH

DEADLIFT
1×5 @Mod

1×5 @Mod-Heavy

1×5 @Heavy

1×5 @Heavy+

WORKOUT

Every 2:00 x 6 SETS
10 Pull-Ups
10 HR Push Ups 
6 Deadlifts

Friday 11th December 

WARM-UP

AMRAP x 6 MINUTES

8 Scap Push-Ups

8/8 Slow Split Squats

8 Single DB BOR

8/8 SA DB Strict Press

STRENGTH

5 SETS FOR QUALITY
10/10 SA DB Strict Press

1:00 Ring Body Saw

*Keep weight moderate.

WORKOUT

3 SETS FOR MAX REPS

1:00 – DB Floor Press 

-Rest :15-

1:00 – DB Goblet Lunges

-Rest :15-

1:00 – DB Renegade Rows

-Rest :15-

1:00 – DB Up-Downs

-Rest :15-

Saturday 12th December

WARM-UP

3 ROUNDS
:30 Machine 

20 Single-Unders*

100m Run

*1st Round: Single-Unders
2nd Round: Backwards Single-Unders
3rd Round: Double-Under practice

STRENGTH

EVERY 3:00 x 4 SETS*
12 DBL KB Sumo Deadlifts

10 DBL KB Hang Cleans

8 DBL KB Push Press

:30 OH Hold 

*Complex is meant to be completed unbroken.

WORKOUT

AMRAP x 15 MINUTES

15/12 Cal Row/Ski/Bike

50 Double Unders

200m Run

Orwell Weightlifting 09:30am

Hang Snatch (AK) 5 x 3 70% *Pause above knee 

Clean lift off + Clean & Jerk 4 x 2 + 1 70% 

Sunday 13th December 

WARM-UP

EMOM x 6 MINUTES
MVMT 1 – 12 SLOW Alt. Pike Shoulder Taps + Tuck Hold in remainder of time
MVMT 2 – 10 Med. Ball Front Squats + Med. Ball Goblet Squat Hold in remainder of time
MVMT 3 – 8 Med. Ball Thrusters + Sit-Ups in remainder of time

POST WORKOUT STRENGTH
3 SETS FOR MAX REPS

1:00 – Bicep Curls or Chin Ups 

1:00 – Push-Ups

1:00 – Slow Deadbugs

WORKOUT

PARTNER WORKOUT OPTION
IN TEAMS OF 2…
FOR TIME

200 Wall Balls

200 Weighted Sit-Ups

200 Alt. DB Hang Snatch 

*Use Wall Ball for sit-up weight. **P1 works while P2 rests. Alternate as needed between partners.

ORWELL WEIGHTLIFTING PROGRAMME 

Session 29

 

SNATCH

50%/3         60%/2 70%/2

80%/2  85%/1  87.5%/1

(90%/1)2        

CLEAN + JERK

50%/2+2        60%/2+2   70%/2+2

80%/2+1  85%/2+1.  (87.5%/2+1)4

BACK SQUAT

60%/3               70%/3               80%/2

(90%1)3                

COUNTER MOVEMENT JUMP

5 x 5

 

ACCESSORIES (2.5%-5% increase in load)

A- Rear foot elevated split squat (barbell) 4 x 5

B1- barbell hip thrust (mid-back rests on bench) 4 x 5

B2- alternating single leg RDL (Kettlebell) 4 x 5

 

Session 30

DEFICIT SNATCH

50%/2     60%/2   70%/2

80%/2               85%/1            (87.5%/1)3

FRONT SQUAT + JERK (C&J 1RM) (HOLD SPLIT JERK POSITION FOR TWO SECONDS)

50%/2+2        60%/2+2    70%/2+2

80%/2+2          (90%/2+1)3   

CLEAN PULL

Add 15% to final FS and Jerk set for 3 sets of 1 reps

CORE CIRCUIT 

A) Pallof Press parallel squat position 2 x 1min Each side 

B) Weighted Plank 2 x 1min small increase in load

 

 

ACCESSORIES

A)Seated Barbell Strict press 4 x 8

B) Banded Lat Pulldown 4 x 8

 

Session 31

FLOATING SNATCH + FLOATING SNATCH PULL

50%/3+3                 60%/3+3         70%/2+2

80%/2+1   85%/1+1     90%1+1

(82.5%/2+1)3

                 

SPLIT JERK (TWO SECOND HOLD IN SPLIT JERK POSITION)

50%/2    60%/2         70%/2

80%/2   85%/2   90%/2

(85%2)3

CLEAN + JERK Every 2:30 x 10min (4 sets)

90% 1+1

ACCESSORIES

A- ALTERNATING SIT TO STAND (PARALLEL SQUAT POSITION) ADD LOAD  5 x 5

B1- BARBELL HIP THRUST (mid-back resting on bench) 5 x 5

B2- HORIZONTAL JUMP 5 x 5

             

PLYOMETRIC

Single leg jump to double leg landing

5+5 x 5