APRIL 12th - 2020 OPEN PROGRAM

WARMUP

10 WALL BALLS 20/14# EVERY 30 SEC X 5 MIN

MOBILITY

4 MIN FOAM ROLL - HIT SHOULDERS, LATS, TRICEPS, BICEPS, BACK, GLUTES, QUADS, HAMSTRINGS

2 MIN COUCH STRETCH LEFT LEG

2 MIN COUCH STRETCH RIGHT LEG

2 MIN DRAGON STRETCH LEFT LEG

2 MIN DRAGON STRETCH RIGHT LEG

2 MIN CHILD’S POSE

2 MIN ELEVATED LAT WITH BENT ARMS

1 MIN BAR HANG/HOLD

3 MIN STANDING STRADDLE

ACCESSORY

8 BULGARIAN SPLIT SQUATS EACH LEG W DB

15 RING DIPS (IF YOU HAVE A VEST YOU CAN WEAR IT HERE)

X 4 RNDS NFT

METCON

15 MIN AMRAP

15 Box Jumps 24/20 + 30 wall balls + 45 double unders

MARGAUX 2019 ROGUE INVITATIONAL PREP

WARM UP

20 min chill pace run warm up

mobilize one hour include

2 legless rope climbs + 10 r hyper x 4 rounds

METCON 1

15 Squat Snatch (115/75)

15 CTB + 20 BJ Over (24/20)

then 12 Squat Snatch (135/95)

15 -20

+ 9 Squat Snatch (155/105)

15 + 20

+6 Squat Snatch (185/125)

15 + 20

+ 3 Squat Snatch (225/145)

15 + 20

rest as needed

TRACK WORK

400m run assault runner + max mu rest 3 min x 4

rest as needed

800m run assault runner + max TTB rest 3 min x 2

rest as needed

WEIGHTLIFTING

10-8-6-4-2-1

power clean

squat

6x3

weighted chin ups

rest as needed

METCON 2

3 Legless rope climbs + 10 deadlift 225/155 + 5 shoulder to overhead x 2 rounds

rest as needed

ACCESSORY

15 Evil Wheels + 10 V-Ups + 10 seated leg raises + max strict pull ups x 4 rounds

Margaux AlvarezComment