NOV 19th - 2019 OPEN PROGRAM

WARMUP

8 wb 20/14# every 30 seconds x 5 min

MOBILITY

2 min child’s pose with bent arms

2 min seated single leg hamstring forward fold left

2 min seated single leg hamstring forward fold left

2 min butterfly (soles feet together, knees splayed out to the side)

2 ming frog

2 min thread the needle left arm

2 min thread the needle right arm

2 min puppy dog

4 min foam roll your back, lats, shoulders, pecs

ACCESSORY

(super light weight 5-10# in each hand for all sets) 10 bent over reverse flys + 10 straight arm front raise + 10 straight arm lateral (side) raise + 30 hollow rocks x 3 rnds NFT

WORKOUT

250m row + 25 situps x 4 rnds

MARGAUX 2019 GAMES PREP

1250m chill row then 20/40 x 5 min

mobility 30 min

include 15 ring rows + 10 strict t2b x 4 rnds

WEIGHTLIFTING

6x2 snatch + hang snatch

6x2 snatch DL

5x5 snatch grip sotts press

5x5 back squat narrow stance

METCON 1

15 mu + 50 ghd situps + 200m farmer carry 50/35# + 50 ghd situps + 15 mu for time

rest as needed

MEETCON 2

42 kbs 70/53# + 21 hspu + 21 kbs + 15 hspu + 15 kbs + 9 kbs for time

Margaux AlvarezComment