APRIL 19th - 2020 OPEN PROGRAM

Warmup

500m chill row then 20 seconds all out 40 seconds chill x 5 min

Mobility

2 min banded lizard right

2 min banded pigeon right

2 min banded hamstring stretch right

2 min banded lizard left

2 min banded pigeon left

2 min banded hamstring stretch left

1 min straight arm OH stretch right arm

1 min straight arm OH stretch left arm

2 min bent arm shoulder stretch right arm

2 min bent arm shoulder stretch left arm

2 min child's pose with bent arms

Accessory

25 hollow rocks + 10 ring dips x 4 nrds nft

Metcon

9 min amrap of 12 ohs 75# + 25ft OH walking lunge + 6 bar muscle ups

MARGAUX 2019 ROGUE INVITATIONAL PREP

WARM UP

30 min concept 2 bikeinto 20 sec all out 40 sec chill pace x 5 min

45min mobility

include 10ghr + 10 r hyper x 4 rounds

WEIGHTLIFTING

power snatch

10-8-6-4-2

clean+ hang clean rest as needed x 8

Squat

20 rest as needed 10

weighted chin ups

rest as needed

METCON 1

30 chest to bar pull ups + 40ghd sit ups + 50 p snatch 75/55x 2 rounds

rest as needed

MetCon 2

5 deadlift 275 + 10 bmu + 400m run x 3 rounds

ACCESSORY

30 GHD hip extensions + 15 leg raises + 8ring ice creammakers+ 15 seated leg raises x 4 rounds nft

Margaux AlvarezComment