APRIL 10th - 2020 OPEN PROGRAM

WARMUP

250m chill row + 25 empty bar thrusters + 250m chill row

MOBILITY:

3 MIN STANDING STRADDLE (1 MIN CENTER, 1 MIN LEFT, 1 MIN RIGHT)

1 MIN BAR HANG/HOLD

2 MIN BANDED SHOULD JOINT STRETCH LEFT ARM

2 MIN BANDED INTERNAL ROTATION STRETCH LEFT ARM

2 MIN BANDED SHOULD JOINT STRETCH RIGHT ARM

2 MIN BANDED INTERNAL ROTATION STRETCH RIGHT ARM

2 MIN BANDED LAT/LIZARD LEFT ARM & LEG

2 MIN BANDED LAT/LIZARD LEFT ARM & LEG

2 MIN FROG STRETCH

2 MIN ELEVATED LAT WITH BENT ARMS

ACCESSORY:

5 SINGLE ARM DB PRESS EACH ARM + 10 BANDED GOOD MORNINGS X 4 RNDS NFT

WORKOUT:

21-15 -9 DL 225/155# - BURPEE OVER BAR

*IF NEED BE SCALE THE LOAD TO 205/135 OR DO REGULAR PULL UPS´╗┐

MARGAUX 2019 ROGUE INVITATIONAL PREP

WARM UP

125 double unders then 30 du OTM x 5 minutes with singles in remaing time

mobilize 30 min

10 r hyper + 2 rope climbs in this time X 4 ROUNDS

METCON 1

7 min amrap 9 deadlift 225/155 + 3 ring mu

rest as neeeded

WEIGHTLIFTING

Snatch + Hang Snatch AHAP rest 1 min x 10

2 power clean + 3 s hspu on the minute x 10

max thruster from rack

good morning 5x5

rest as needed

METCON 2

50 HSPU + 40 toes to bar + 30 db box step overs 50/35 + 20 db power cleans + 10 db thrusters

rest as needed

INTERVALS

15/12 cal echoe back + 30 wallballs unbroken rest 2 min x 4

Margaux AlvarezComment