MARCH 29th - 2020 OPEN PROGRAM

2019 OPEN PREP

WARMUP:

9 BURPEES OTM X 8 MIN

MOBILITY:

2 MIN BANDED LAT/LIZARD LEFT ARM & LEG

2 MIN BENT TRICEP STRETCH LEFT ARM

2 MIN BANDED LAT/LIZARD RIGHT ARM & LEG

2 MIN BENT TRICEP STRETCH RIGHT ARM

2 MIN SHOULDER JOINT STRETCH LEFT ARM

2 MIN SHOULDER JOINT STRETCH RIGHT ARM

1 MIN BAR HANG

2 MIN PUPPY DOG

2 MIN THREAD THE NEEDLE LEFT ARM

2 MIN THREAD THE NEEDLE RIGHT ARM

1 MIN CHILD'S POSE

ACCESSORY:

ACCUMULATE 30 SECONDS OF LSIT + 6 FALSE GRIP RING PULL UPS (SCALE TO FALSE GRIP RING ROWS IF NEED BE) X 4 RNDS NFT

WORKOUT

21 CAL ROW + 21 WALLBALLS + 21 ABMAT SIT UPS

THEN 15-9-15-21

FOR TIME

MARGAUX 2019 ROGUE INVITATIONAL PREP

WARM UP

30 min concept 2 bike into 20 sec all out 40 sec chill x 5 min

30 min mobility

10 ghr + 10 ghr x 4 rounds nft

WEIGHTLIFTING

Snatch + OHS + h snatch ahap rest as needed x 8 min

6x2 clean

6x2 jerk

5x5 glute bridges

strict press

5x5

rest as needed

METCON 1

15 Cal row echo bike + 10 heavy dball overs + 10 toes to bar rest 1:1 x 4

rest as needed

METCON 2

10 bmu + 20 alt p snatch 50/35 + 30 clean n jerk 95/65 +20 alt p snatch 50/35 + 10 bmu

ACCESSORY

30 ghd hip extensions + 10 ring ice cream makers + 1 speed agility run x 4 rounds nft

Margaux AlvarezComment