Friday 18/10/19 | Origin Series

18th October 2019

WARM UP

3 Min Ski or Row

3 Sets (with empty bar or 2 light KB)

5 Behind The Neck Strict Press
5 Behind The Neck Push Press
5 Overhead Squats (3s eccentric, 3s pause in the bottom position)
20s Static Hold At The Bottom Of An Overhead Squat
60s Rest

A.

5 rounds

20m OH Walking lunge into 20m OH Carry (2 x 24/16KG KB)

Rest as needed between sets.

(Move well and focus on holding good positions).

B.

8 min AMRAP

10 Pull Ups
10 Plate GTOH
10 Burpee to Plate

C.

8 min AMRAP

100m Sprint
10 Box Walk Overs
10 Jump Squats

D.

8 min AMRAP

2 Strict Ring MU
50 DU

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 October 2019

WARM UP

A.

B.

C.

D.

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