Friday 21/06/19 | Origin Series

21st June 2019

WARM UP

3 Sets:

200m Run
8 Single Arm DB Press (Per Arm)
30s Single Leg Glute Bridge Hold (R&L)
12 R. KB Swings

A.

EMOM 12:

Min 1- 10 Deadlifts @ 100kg/70kg
Min 2- 10 Bar Facing Burpees

B.

For Time:

500m Row
3 Rounds DT (12 Deadlift, 9 Hand Power Clean, 6 Shoulder To Overhead) @ 70kg/55kg
500m Row
3 Rounds Mary ( 5 HSPU, 10 Pistols, 15 Pull-ups)
500m Row

C.

Conditioning

In 30s
10/8 Cal Bike + Max Burpees
Rest 90s
x 5

C.

Core

Accumulate 2 Mins L-Sit Position

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

21st June 2019

WARM UP

A.

B.

C.

C.

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