Thursday 06/06/19 | Origin Series

6th June 2019

WARM UP

AMRAP 10 (For Quality)

10 Cal Ski
6 Scapula Pull-ups + 10 Press Ups
10 Cal Bike
12 DB Walking Lunges + 8 DB Thrusters (Light)

A.

AMRAP 10

6 Rounds Cindy (5 Pull-ups, 10 Press-ups, 15 Air Squats
Max Cal Row In Remaining Time

B.

AMRAP 10

2 Rounds Helen (400m Run, 15 OH Squats (60kg/45kg)
Max Cal Assault Bike In Remaining Time

C.

AMRAP 10

Amanda (9-7-5. Muscle Ups, Snatch (60kg/45kg))
Max Bar Over Burpees In Remaining Time

D.

AMRAP 10

Elizabeth (21-15-9. Cleans, Ring Dips (60kg/45kg))
Max Cal Ski In Remaining Time

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

6th June 2019

WARM UP

A.

B.

C.

D.

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