SEPT 29TH, 2019 OPEN PROGRAM

Warmup: 250m row + 15 thrusters 45/35 + 250m row (this is a different style warm up, it's not for time, move through the rows at a warm-up pace and try and do thrusters smooth, try and go unbroken.

Mobility:

8 min foam roll hit glutes, quads, hamstrings, calves, back, shoulders, triceps, biceps

2 min single leg forward fold left leg

2 min single leg forward fold right leg

2 min elevated pigeon left leg

2 min elevated pigeon right leg

2 min standing straddle

2 min elevated lat stretch

1 round total

Accessory: 15 ring dips + 5 weighted glute bridges (as heavy as possible - AHAP) x 4 rnds nft

Workout:

15 cal assault bike + 10 handstand pushups + 5 deadlifts 265/185# rest 3 min x 4

*if no bike, sub for 250m row, or a 200m run - changing up some of the implements

Margaux 2018

warmup:1500m chill pace row

Include mobility

weightlifting

max snatch

15 snatch 70% for time

max clean n jerk

15 cleans for time 70%

interval metcon

6 bmu + 9 front squats 155/115 + 12 box jumps + 6 toes to bar

4 min on 2 min rest x 4 rounds

rest as needed

50 hspu + 40 chest to bar + 30 db pwer cleans 50/35 + 20 cal assault bike + 10 db thrusters ´╗┐for time

Margaux AlvarezComment