Thursday 08/08/19 | Origin Series

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8th August 2019

WARM UP.

3 Rounds:
200m Run
10 Air Squats
Empty Bar Deadlifts
20 DU
10 Reverse Lunges

A.

30 min AMRAP

20 Cal Assault Bike
30 SDHP (32/24kg KB)
40 Russian Swings (same weight used as SDHP)
50m Prowler (as close to 1.5 x body weight as possible)

B.

For time

100 Double DB Snatch (2 x 22.5/15kg)
Every minute on the minute starting at 0, complete 5 burpees until the snatches are complete

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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