Wednesday 27/11/19 | Origin Series

27th November 2019

WARM UP

2 rounds

400m Run
10 Jump Squats
10 Pause Goblet Squats
10m Walking Lunge (with upper body rotation over leading leg)

A.

1 and 1/4 Front Squat (full grip)

3 x 8
Build to 3 rounds at the same weight at an RPE of 7-8

B.

Strict Pull Ups

60 second AMRAP
- Rest 2-3 mins
- 6 min EMOM of 50% of above number

C.

12 min AMRAP

20 Wallballs (9/6kg)
20 Pull-ups
50 DU

D.

3 sets

30 Seconds dead hang L-sit hold
Into 10 GHD Sit ups

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

27th November 2019

WARM UP

A.

B.

C.

D.

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