JAN 4TH 2019 OPEN PROGRAM

WARM UP

9 WALLBALLS EVERY 30 SEC X 5 MIN

MOBILITY

30 SEC BENT ARM SHOULDER STRETCH RIGHT ARM THEN LEFT X 2 FULL ROUNDS OR 2 MINUTES

2 MIN PUPPY DOG

2 MIN THREAD THE NEEDLE LEFT

2 MIN THREAD THE NEEDLE RIGHT

2 MIN PUPPY DOG

2 MIN T STRETCH LEFT

2 MIN T STRETCH RIGHT

2 MIN LEFT LIZARD

1 MIN HAMSTRING

2 MIN RIGHT LIZARD

1 MIN RIGHT HAMSTRING

1 MIN BANDED OHS RIGHT

1 MIN BANDED OHS LEFT

ACCESSORY

8 BULGARIAN SPLIT SQUATS EACH LEG

MAX STRICT CHIN UPS

METCON

15 min AMRAP

15 CAL ROW

15 WALLBALL

15 BURPEE OVER ROW

15 ALT DB WALKING LUNGES

MARGAUX 2019 GAMES PREP

WARMUP

10 wallballs every 30 sec x 5 minutes

30 min mobility

METCON 1

15 chest to bar pull ups + 30 double unders + 15 s2oh 135/115 + 30 cal assault bike x 2 rounds

rest as needed

WEIGHTLIFTING

2 power snatch + 2 strict mu on the minute x 8 minutes

2 power clean + 3 s hspu on the minute x 10 min "

squat 10 ahap

rest as needed

squat 20 ahap

weighted pull ups 6x3

METCON 2

AMRAP 12 MIN

25 toes to bar + 50 wallballs 20/14 + 25 muscle ups

ACCESSORY

alt db strict press + 1 min hs hold + 15 seated leg raises + 30 ghd hip extensions x 4rounds nft

Margaux AlvarezComment