Wednesday 05/06/19 | Origin Series

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5th June 2019

WARM UP

EMOM 12 (Rotate through Below)

30s Handstand Hold
30s DB Overhead Walking Lunge (Light DBs)
30s Passive Hang
40s Assault Bike

A.

15-12-9

Deficit HSPU (6inches/4inches)
Power Clean (70kg/50kg)
- 100 DU Between Sets

B.

Barbell Strict Press

EMOM 10
3 Reps @ 70% 1RM

C.

For Time:

150 Wall Balls
On The Min, Every Min, Including 0, Perform 3 Burpee Box Jump Overs

D.

Accessory:

3 Sets
- 50m Single Arm Overhead Carry (Change Arms @ 25m)
- 6-8 Strict Ring Dips
- 12 Diamond Press Ups
- 15 Ring Rows
- Rest 90s

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

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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

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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

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