APRIL 20th - 2020 OPEN PROGRAM

WARMUP

5 min chill bike (concept 2 or assault bike)

MOBILITY

Seated straddle 2 min

2 min thread the needle left arm

2 min thread the needle right arm

2 min single arm T stretch right arm

2 min single arm T stretch left arm

2 min elevated lat

2 min couch stretch right leg

2 min couch stretch left leg

2 child's pose

2 min seated forward fold

1 rnd, 20 min total

ACCESSORY WORK

10 single leg t2b (5 each leg) + 8 bent over barbell rows x 4 rnds nft

WORKOUT

15 cal row + 30 pull ups + 60 DU + 60 box step overs 50/35# + 30 pull ups + 15 cal row for time

MARGAUX 2019 ROGUE INVITATIONAL PREP

WARM UP

2500M chill row

30 min mobility

WEIGHTLIFTING

take 70% of 4-16- one rep max and

snatch 15 full depth for time

Squat Clean Ladder 10-8-6-4-2 (245/165) (265/180) (285/195) (305/205) (325/220)"

good morning

5x5"

rest as needed

METCON 1

15 heavy d ball overs + 200m sprint run + 10 heavy dball overs + 200m run + 5 heavy dball overs + 200m run + 5 squat jump over ball + 200m run + 10 squat jump over ball + 200m run + 15 squat jump over ball +200m run for time

rest as needed

METCON 2

100m farmer carry 50/35 + 50m db lunge x 4 rounds

Margaux AlvarezComment