OCTOBER 22nd - 2019 OPEN PROGRAM

WARMUP

750m chill row THEN 20 SEC ALL OUT 40 SEC CHILL PACE X 5 MIM

MOBILITY

2 MIN BUTTERFLY

3 MIN SEATED STRADDLE

2 MIN LEFT LEG DRAGON

2 MIN LEFT PIGEON

2MIN RIGHT DRAGON

2 MIN RIGHT PIGEON

1 MIN ELEVATED LAT

2 MIN CHILDS POSE

2 MIN BUTTERFLY

ACCESSORY

1 WALL WALK + MAX HS HOLD

7 FALSE GRIP STRICT RING PULL UPS

METCON

21 chest to bar pull ups + 100 double unders + 21 hspu + 15 chest to bar pull ups + 100 double unders + 15 hspu + 9 chest to bar pull ups + 100 double unders + 9 hspu

use recent open standards on hspu

MARGAUX 2019 GAMES PREP

WARMUP

10 wallballs every 30 sec x 5 minutes

30-minute mobility

include 7 superman hollow complex + 8 candlesticks + 10 ring dips x 4 rounds NFT

100 ft hs walk + 20 hspu regional standards rest 1 min x 3

WEIGHTLIFTING

sotts snatch press

5x5

muscle snatch

6x2

high hang snatch

6x2

high hang + hang clean rest 1 minute x 8

back squat

5x5

weighted pull ups

6x3

rest as needed

MetCon 1

21 muscle ups + 42 wallballs 30/20# + 15 muscle up + 30 wallballs + 9 muscle ups + 18 wallballs for time

rest as needed

MetCon 2

50 toe to bar + 40 cal row + 30 bar mu + 20 cal row + 10 toe to bar