Saturday 13/4/19 | Origin Series

13th April 2019

Warm up

1000m Row

A.

24 min EMOM

Max Cal Row
Max Jump Lunges
Rest
Your 'score' is the total cals on the rower

B.

150 TTB for time:

Every time you break you must do 10 HSPU

C.

100 CTB for time:

Every time you break you must do 15 Push Ups

D.

50 Ring Dips for time:

Every time you break you must do 10 GHD Sit ups

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 April 2019

Warm up

A.

B.

C.

D.

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