OCTOBER 24th - 2019 OPEN PROGRAM

WARMUP

250m row + 25 thrusters 45/35# + 250m row (chill pace row, try and do thrusters ub)

MOBILITY

Right leg:

2 min banded lizard

2 min banded pigeon

2 min elevated pigeon

Left leg:

2 min banded lizard

2 min banded pigeon

2 min elevated pigeon

2 min folded hamstring stretch

2 min left single arm t stretch

2 min right single arm t stretch

1 min bar hang

1 min foam roller spine stretch (lay foam roller with it directly in line w your spine)

ACCESSORY

max strict chin ups

30 hollow rocks

x 4 rnds nft REST AS NEEDED BETWEEN ROUNDS

METCON

25ft walking frpmt rack Barbell lunge 135/95# + 20 burpees over Bar + 15 deadlifts + 10 front squats + 5 s2oh x 2 rnds for time

MARGAUX 2019 GAMES PREP

WARM UP

20 min chill run then 15 sec all out run + 45 sec chill pace x 4 minutes + 6 minutes chill run

30 min mobility

work on press to hs and tic tocs

100 ft hs walk + 10 ohs 165/125 rest 1 min add 10 lbs as each round x 3

Interval Metcon

10 heavy dball overs 150/100 + 10 deadlifts 275/185 + 10 burpee box jump overs 24/20 + 10 bmu rest 2:1 x 3

rest as needed

100 double under + 25 toes to bar + 25 hspu x 2 rounds

rest as needed

buy out 800 m run + max pull ups rest 3 min repeat

Margaux AlvarezComment