NOV 26th- 2019 OPEN PROGRAM

WARM UP

100 DU BUY IN THEN

20 ON THE MINUTE WITH SINGLES IN REMAINING TIME X 5 MIN

MOBILITY

MOBILITY

2 MIN SEAL

2 MIN BUTTERFLY

2 MIN ELEVATED LAT

2 MIN BANDED RIGHT LAT LIZARD

2 MIN BANDED LEFT LAT LIZARD

2 MIN T STRETCH RIGHT SHOULDER

2 MIN T STRETCH LEFT SHOULDER

2 MIN PIGEON RIGHT

2 MIN PIGEON LEFT

2 MIN FOAM ROLL

ACCESSORY

15 RING DIPS

MAX STRICT CHIN UPS

X 4 ROUNDS NFT

METCON

15 pull ups + 20 ghd sit ups + 25 cal row x 4 rounds

MARGAUX 2019 GAMES PREP

WARM UP

30 min chill concept 2 bike ride

then 20 sec all out 40 sec chill pace

30 min mobility

21 s hspu + 60 ft hs walk rest 2 min

15 s hspu + 80 ft hs walk rest 1 min

9 parallette hspu + 100 ft hs walk

rest as needed

WEIGHTLIFTING

snatch + ohs + h snatch rest as needed x 10 ahap

clean + p jerk ahap rest as needed x 10

back squat 5x5

strict db preess 5x5

rest as needed

METCON 1

30 alt db split snatch 50/35 + 20 toes to bar + 10 p snatch 135/95 x 3 rounds

rest as needed

METCON 2

15 muscle ups + 30 wallballs 30/20 11ft + 12 muscle ups + 20 wallballs + 9 muscle ups + 10 wallballs for time

Margaux AlvarezComment