Wednesday 13/11/19 | Origin Series

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13th November 2019

WARM UP

EMOM 12

Min 1- 40s Plank Position (Straight Arms)
Min 2- 40s Ski
Min 3- 40s Assault Bike

A.

Deadlift:

3 x 8 at last weeks max weight
30 sec hollow rocks after each set
Rest as needed

B.

5 rounds:

10 KB SDHP (32/24kg)
15 Burpees
30m Prowler Sprint (60/40kg on Prowler)
Rest 90 seconds

C.

4 rounds:

10 Heavy KB Side bends (R)
10 Heavy KB Side bends (L)
10 GHD Sit ups
60s rest

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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