OCTOBER 15TH - 2019 OPEN PROGRAM

WARMUP

125 du buy in then 25 du otm x 5 min

in remaining time do single rope jumps

goal is to get 5 minutes of jump roping without fails

MOBILITY

2 min banded pigeon right leg"

2 min banded lizard left leg

2 min banded pigeon right leg

2 min banded lizard right leg

2 min internal rotation right arm stretch

2 min internal rotation left arm stretch

2 min straight arm overhead stretch right arm

2 min straight arm overhead stretch left arm

2 min puppy dog stretch

2 min standing straddle

ACCESSORY

5 strict mu (scale to MU progession on the floor if need be) +

15 evil wheels

x 4 rnds nft"

METCON

50 BACKSQUATS 135/95 + 50 WALLBALL 30/20 + 50 HSPU + 50 OHS 135/95 FOR TIME

MARGAUX 2019 GAMES PREP

25 min chill concept 2 bike then 20/40 x 5 min

one hour mobility focus lat hips shoulder

include candlesticks and superman/hollowcomplex as well as press to hs work here

21 strict hspu + 60 ft hs walk rest 2 min then 15 + 80fthsw + 9-100ft hsw

rest as needed

WEIGHTLIFTING

snatch + below the knee snatch rest 1 min x 10

clean + 2 front squat + power jerk rest 1 min x 8

back squat 5x5 narrow stance

"bent over barbell row

5x5 "

"single arm reverse kb press each arm

5x5 "

metcon 1

30 wallballs 20/14 + 15 bmu + 30 cal row + 30 c2b x 2 rounds

metcon 2

30 cal assault bike + 30 hspu + 30 wallballs 30/20# + 15 ca ab + 15 hspu + 15 wallballs 30/20

Margaux AlvarezComment