OCTOBER 17th - 2019 OPEN PROGRAM

WARM UP

9 WALL BALLS EVERY 30 sec X 5 MINUTES

MOBILITY

2 MIN BANDED LAT LIZARD

2 MIN BANDED RIGHT SHOULDER INTERNAL ROTATION

2 MIN BANDED TRICEP

3 MIN SEATED STRADDLE

1 MIN CENTER

1 MIN RIGHT

1 MIN LEFT

1 MIN ELEVATED LAT

2 MIN BANDED LAT LIZARD LEFT

2 MIN BANDED LEFT SHOULDER INTERNAL ROTATION

2 MIN BANDED LEFT TRICEP

4 MIN FOAM ROLL

ACCESSORY

ONE WALL WALK + MAX HS HOLD

MAX FALSE GRIP RING MUSCLE UPS

REST AS NEEDED BETWEEN SETS X 4 ROUNDS

METCON

100 DOUBLE UNDERS + 50 PULL UPS + 75 DOUBLE UNDERS + 40 THRUSTERS 115/75 +50 DOUBLE UNDERS + 30 PULL UPS + 25 DOUBLE UNDERS + 20 THRUSTERS FOR TIME

MARGAUX 2019 GAMES PREP

assault bike 30 min chill pace then 20 all out 40 chill x3 minutes

one hour mobility include gymnastic skills

candlesticks / press to hs / hollow superman complex

"10 parallette hspu + 100ft hsw rest 2 min

then 10 shspu 4/2 in defecit + 100ft hsw rest 2 min

10 shspu + 100ft hsw "

rest as needed

WEIGHTLIFTING

snatch balance 6x2

snatch 6x1

mid hang clean 6x2

back squat 20 reps rest as needed 10 back squats

metcon 1

100 double unders + 10 bmu + 15 hspu x 3 rounds

Margaux AlvarezComment