OCT 16TH - 2019 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 + 12 pu, rest 1 min x 2

400m run + 12 t2b, rest 2 min x 3

800m run + max c2b pu, rest 3 min x 2

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

Margaux 2018

1250m chill row into 30 sec all out 30 sec chill pace + 500m chill row

one hour mobility include 10 r hyper + 10 ghr x 4 rounds nft

include some tic toc and gymnastic skills

power liftin - power bias

2 power snatch otm x 10 min ahap

bench press

10-8-6-4-2

50 db bench press unbroken when break do max strict pull-ups rest as needed

10 ohs 185/125 + 100ft hs walk rest 2 min increase weight each round x 3 rds

metcon 1

7 muscle up + 7 front squat 185/125 + 7 box jumps 30/24 x 5 rounds

metcon 2

40 toes to bar + 20 p clean 115/75 + 30 push ups + 15 p snatch 115/75 x 2 rounds