Tuesday 18/06/19 | Origin Series

18th June 2019

WARM UP

4 Sets:

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

A.

In 60s:

2 Cleans @ 80%
Max Bar Facing Burpees
- Rest 60s
- x 6 (12 Mins)

B.

5 Rounds:

5 Strict Pull-Ups
10 DB Deadlifts (2 x 40kg/30kg)
50m Farmers Carry (2 x 40kg/30kg)

C.

Conditioning. For Time:

- Assault Bike

2 Mins @ 70 RPM (Arms & Legs)
1 Min @ 60 RPM (Legs Only)
- x 5
Rest 60s Before Ski

- Ski

1000m
Rest 60s Before Bike

- Assault Bike

2 Mins @ 70 RPM (Arms & Legs)
1 Min @ 60 RPM (Legs Only)
- x 5

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

18th June 2019

WARM UP

A.

B.

C.

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