OCT 2ND 2019 OPEN PROGRAM

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

Margaux 2018

25 min concept 2 bike into 20 sec all out 40 sec chill pace x 5 min

one hour mobility

include 10 ghr + 10 r hyper x 4 rounds nft

15 s hspu + 60ft hs walk + 30 kipping hspu

bench press 5x5

db bench press 5x10 with superset max push up to failure

5x5 strict press

power snatch to max

2 p snatch 70% + 20 ft hs walk x 8 min

power clean to max

metcon 1

21 muscle ups + 7 thruster 165/125 + 7 bmu + 15 muscle ups + 5 thruster + 5 bmu + 9 muscle ups + 3 thruster + 3 bar muscle up for time

rest as needed

metcon 2

30 hspu + 60 ft hs walk + 10 heavy dball overs 150/100 + 20 hspu + 60ft hs walk + 10 heavy dball overs + 10 hspu + 60 ft hs walk + 10 heavy dball overs for time

Margaux AlvarezComment