Tuesday 11/06/19 | Origin Series

11th June 2019

WARM UP

4 Sets:

40s Assault Bike
3 Wall Walks
12 Band Pull Aparts
20s Passive Hang

A.

Every 2 Mins For 16 Mins:

3 Power Cleans @ 75%
10 HSPU

B.

10-8-6-4-2

Single Arm KB Push Press (Rep Scheme Is Per Arm) (32kg/20kg)
350m Ski
Rest 90s

C.

AMRAP 3:

5 DB Thrusters (2 x 22.5kg/15kg)
10 Burpees Over DBs
- Rest 60s Between Each AMRAP.
- Perform A Total Of 4 AMRAPs (16 Mins)

D.

Conditioning

Rowing Intervals
EMOM 5
20s Rowing Sprint

Rest 2 Mins

Rowing Intervals
EMOM 5
20s Rowing Sprint
- Aim To Be As Fast As The First EMOM

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

11th June 2019

WARM UP

A.

B.

C.

D.

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