Monday 29/07/19 | Origin Series

29th July 2019

Warm UP

3 Sets:

20 Cal Bike
10 KB RDL
12 Cossack Squats
10m Duck Walk

A.

Back Squats

6 x 2 @ 80% + 5kg
Rest 3 Mins Between Sets

B.

Handstand Press Ups

EMOM 12

Min 1- 55% Reps
Min 2- 30s Underhand Chin Over Bar Hold

C.

EMOM 12:

Min 1- 20/16 Cal Bike
Min 2- 8 DB Push Press @ 2 x 25kg/20kg

Rest 5 Mins

EMOM 10

Min 1- 15/12 Cal Ski
Min 2- 9 STOH @ 60kg/40kg

Rest 3 Mins

EMOM 8

Min 1- 20/16 Cal Row
Min 2- 3 Power Cleans @ 100kg/70kg

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

29th July 2019

Warm UP

A.

B.

C.

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