Wednesday 13/2/19 | Origin Series

13th February 2019

WARM UP

AMRAP 10 (For Quality)

10 Front To Back Lunge Right
10 Front To Back Lunge Left
10 Strict T2B
10 Walkouts

A.

4 Sets:

10 Strict Pull-ups
Max Press-ups With A 3s Eccentric
Rest 60s
10 Strict HSPU
Max Ring Rows With A 3s Eccentric
Rest 90s

B.

Every 6 Mins For 24 Mins

400m Run
10 Deadlifts @ 120/70
15 Bar Over Burpees

C.

For Time:

50-40-30 Wall Balls
30-20-10 HSPU

D.

AMRAP 12

300m Row
12 Devils Press 20/15
12 Box Walk Overs 20/15
24 T2B

Warm up

5 rounds for quality

10 PVC Passovers
30-45 second dead hang
10 Alt V Ups
30 second active hollow hold

A.

5 mins of technique practice:

Toes to bar

Followed by;
1 min AMRAP of Toes to Bar
Rest

WARM UP

3 min light Assault Bike

3 Sets

10 Walkouts
10 KB Deadlifts
10 Tempo Prone GHD's (3131)

A.

Deadlift

4 x 5
1 x 5+
At max weight from last week
Rest as needed between sets
Focus on great

ACTIVE RECOVERY DAY

Blood Flow Recovery Session (Don't Go Above 70% Effort)

45 Min AMRAP

40 Cal Assault Bike
40 Air Squats
30 Cal Row
30 Press Ups
20 Cal Ski
20 KB Swings
10 Burpees
10 Pull-ups

13th February 2019

WARM UP

A.

B.

C.

D.

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