Friday 8/3/19 | Origin Series

Accessibility [a]
Home [h]
To the top of this page [t]
To the main content of this page [c]
To the bottom of this page [b]

8th March 2019

WARM UP

400m Run

3 Sets (with an empty bar)

5 Behind The Neck Strict Press
5 Behind The Neck Push Press
5 Overhead Squats (3s eccentric, 3s pause in the bottom position)
20s Static Hold At The Bottom Of An Overhead Squat
60s Rest

A.

4 reps E2MOM for 16 mins

Overhead Squat:
At max weight of last week.

B.

14 min AMRAP

Ascending Ladder; 3,6,9,12 etc
Pull Ups
KB Swings (24/16kg)
Goblet Reverse Lunges (right lunge and left lunge = 1 rep)
Cal Assault Bike

C.

'Nancy'

5 rounds for time:
400m Run + 15 OH Squats 43/30kg

Scale weight as needed

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

Read more

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

Read more

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

Read more

News Tips Alerts

Sign up to receive email updates