NOV 12TH - 2019 OPEN PROGRAM

Warmup: 10 min chill assault bike or concept 2, if no bike go for 10 min chill run or row

Mobility:

2 min child's pose

2 min frog

2 min couch stretch left

2 min couch stretch right

3 min puppy dog

2 min single arm t stretch right arm

2 min single arm t stretch left arm

2 min thread the needle right arm

2 min thread the needle left arm

1 min bar hang (can be broken up or all in 1 min)

Accessory: 5 behind the neck strict press (ahap) + 15 evil wheels x 4 rnds nft

Metcon: 250m row + 50 du + 25 goblet squats 53/35# x 4 rnds for time

*Same workout as metcon 1 below - super good one - I did this last weekend and the goblet squats were nice and spicy!

Margaux 2018

9 burpees otm x 9 min

30 min mobility + back/shoulder prehab work

10 ghr + 10 r hyper x 4 rounds

weightlifting

Push press to max, then 80% 2 otm x 8 min

Sumo DL 5x3

rest as needed

metcon 1: 250m ski erg + 50 du + 25 goblet squats 53/35# x 4 rnds nft

rest as needed

metcon 2: 40 alt db snatch 50/35# + 20 ghd sit ups + 40ft one arm overhead db lunge + 20 pullups + 40ft one arm overhead db lunge + 20 t2b for time

accesory: 15 evil wheels + 8 single arm db row, each arm + 30 hollow rocks x 4 rnds nft

Margaux AlvarezComment