MARCH 15TH - 2019 OPEN PROGRAM

Warmup 500m chill row

Mobility 2 min banded lat/lizard stretch right arm

2 min banded bent arm tricep stretch right arm

2 min banded lat/lizard stretch left arm 2 min banded bent arm tricep stretch left arm

2 min banded elevated pigeon right leg

2 min banded lizard right leg

2 min banded elevated pigeon left leg

2 min banded lizard left leg

2 min butterfly

2 Min elevated lat stretch

19.4 workout

For total time: 3 rounds of:

10 snatches + 12 bar-facing burpees

Then, rest 3 minutes before continuing with:

3 rounds of 10 bar muscle-ups + 12 bar-facing burpees

Accessory work: 15 evil wheels + 10 v-ups x 4 rnds nft

Warmup 500m chill row

Mobility 2 min banded lat/lizard stretch right arm

2 min banded bent arm tricep stretch right arm

2 min banded lat/lizard stretch left arm 2 min banded bent arm tricep stretch left arm

2 min banded elevated pigeon right leg

2 min banded lizard right leg

2 min banded elevated pigeon left leg

2 min banded lizard left leg

2 min butterfly

2 Min elevated lat stretch

19.4 workout

For total time: 3 rounds of:

10 snatches + 12 bar-facing burpees

Then, rest 3 minutes before continuing with:

3 rounds of 10 bar muscle-ups + 12 bar-facing burpees

Accessory work: 15 evil wheels + 10 v-ups x 4 rnds nft

MARGAUX 2019 ROGUE INVITATIONAL PREP

WARM UP

1000m row

30 min chill pace

19.4

rest as needed

TRACK WORK

400M RUN + max chest to bar rest 2 min x 3

rest as needed

400m run + max mu rest 2 min x 3

WEIGHTLIFTING

2 P Snatch on the minute + max s hspu x 10 min

"10-8-6-4-2

P Clean "

Squat 20 rest 3 min

Squat 10 ahap

rest as needed

50 db bench press 50/35 legless rope climbs when you put weights down

Margaux AlvarezComment