Wednesday 21/08/19 | Origin Series

21st August 2019

WARM UP

2 Sets:

300m Row
12 Ring Rows
12 Air Squats
6 Walk-outs
20m Overhead Duck Walk (20kg/15kg Barbell)

Assault Bike Test:

10 Min Max Cal

EMOM 12:

Min 1- 16 Cal Row
Min 2- 5 Pull-ups, 10 Press-ups, 15 Air Squats

C.

AMRAP 4:

5 DB Thrusters (2 x 22.5kg/15kg)
5 Burpees Over DB's

Rest 3 Mins:

AMRAP 4:

5 DB Thrusters (2 x 22.5kg/15kg)
5 Burpees Over DB's

D.

5 Min Window:

1000m Ski
Max Box Jump Overs

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 August 2019

WARM UP

C.

D.

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