Tuesday 20/08/19 | Origin Series

20th August 2019

WARM UP

3 Min Single Skips

2 Rounds:

10 Cal Bike
3 Wall Walks
6 Scapula Pull-ups
12 Air Squats

A.

Bench Press

5 x 6 reps
- Build over the sets to find a heavy set of 5
- Rest 90s between sets

B.

Pull-ups

5 x 3
- Build to a heavy set of 3 strict pull-ups. If you can, add weight
- Rest 90s between sets

C.

For Time:

5 Rope Climbs
9 Push Jerks @ 70kg/55kg
3 Rope Climbs
7 Push Jerks @ 70kg/55kg
1 Rope Climb
5 Push Jerks @ 70kg/55kg

D.

AMRAP 7:

50 DU
6 C2B
8 KB Push Jerks (2 x 24kg/15kg)
12 TTB

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

20th August 2019

WARM UP

A.

B.

C.

D.

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