APRIL 30th - 2020 OPEN PROGRAM

Track/interval row day

If you can do these at the gym, add in the gymnastics, if not just do the runs

200m run + 10 pu, rest 1 min x 4

400m run + 10 t2b, rest 2 min x 2

800m run + max muscle ups x 1

If the weather is not good to run in, sub with 250m row, 500m, and 1000m row respectively

MARGAUX 2019 ROGUE PREP

WARM UP

1k ski erg 20/40 x 4 minutes

30 min mobility

WEIGHTLIFTING

10-8-6-4-2

snatch for time 185/135- 205/145- 225/155 - 245/165 - 265/175

rest as needed

power clean

10-8-6-4-2-1

squat 5x5

strict weighted pull ups 6x3

rest as needed

METCON 1

with weighted vest

21-15-9 deadlift/burpee over bar for time

225/155

rest as needed

METCON 2

15 cal echo bike + 30 wallballs + 60 double unders x 3 rounds

ACCESSORY

30 GHD HIP EXTENSION + 15 Seated Leg Raises + 15 evil wheels x 4 rounds

Margaux AlvarezComment