Saturday 29/06/19 | Origin Series

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29th June 2019

Warm up

EMOM 10:

Min 1- 40s Ski Erg
Min 2- Alternate The Following For 40s
- Walk Outs
- Hollow Rocks
- Reverse Lunges
- Prisoner Squats
- Wall Walks

A.

EMOM 8
- Min 1- 8-10 Strict HSPU
- Min 2- 8-10 Strict Pull-Ups
EMOM 8
- Min 1- 12-15 Kipping HSPU
- Min 2- 10-12 Kipping/Butterfly C2B

B.

Intervals: 4 Min Work : 2 Min Rest

In a 4 minute time window, complete 20 calories assault bike, 30 DB snatches, then in the remaining time, complete as many calories as possible back on the assault bike.

Rest for 2 min, then repeat for a total of 4 rounds.

C.

For Time:
- 50 Cal Row
- 50 Wall Balls
- 100 DU
- 40 Cal Row
- 40 Wall Balls
- 80 DU
- 30 Cal Row
- 30 Wall Balls
- 60 DU
- 20 Cal Row
- 20 Wall Balls
- 40 DU
- 10 Cal Row
- 10 Wall Balls
- 20 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

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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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