Wednesday 25/12/19 | Origin Series

25th December 2019

WARM UP

EMOM 12

Min 1- 40s Plank Position (Straight Arms)
Min 2- 40s Ski
Min 3- 40s Renegade Row (Light Weight. Slow & Controlled)
Min 4- 40s Assault Bike

A.

4 Sets:

Bench Press
Max Ring Support Hold
- Rest 90s Between Sets

Bench Press Sets:

Set 1= 10 Reps
Set 2= 10 Reps
Set 3= 8 Reps
Set 4= 8 Reps

B.

4 Sets:

12 Tempo Ring Rows (3021)
Max Supinated Grip Pull-ups
- Rest 90s Between Sets

C.

In 4 Mins x 4:

50 Air Squats
20 Double DB Snatch (2 x 22.5kg/2 x 15kg)
Max T2B
Rest 60s

D.

3 Sets:

30s GHD Prone Support Double DB Row
30s GHD Sit-ups
Max Hollow Hold
Rest 90s

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

25th December 2019

WARM UP

A.

B.

C.

D.

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