NOV 14th - 2019 OPEN PROGRAM

WARM UP

500 M ROW then 20 SEC ALL OUT 40 SECONDS CHILL PACE X 3

(the open is over we are reducing the volume)

MOBILITY

2 MIN ELEVATED LAT STRETCH

2 MIN BUTTERFLY

3 MIN SEATED STRADDLE

1 MIN CENTER

1 MIN LEFT

1 MIN RIGHT

2 MIN BANDED DRAGON LEFT

2 MIN BANDED LIZARD LEFT

2 MIN BANDED PIGEON LEFT

2 MIN BANDED DRAGON RIGHT

2 MIN BANDED LIZARD RIGHT

2 MIN BANDED PIGEON RIGHT

1 MIN CHILD'S POSE

ACCESSORY

ACCUMULATE 30 SEC HS HOLD

5 STRICT FALSE GRIP PULL UPS X 4 RNDS NFT

METCON

7 DEADLIFT 185/135 + 21 AIRSQUATS + 42 ABMAT SIT UPS x 3 RNDS FOR TIME

MARGAUX 2019 GAMES PREP

1K row + 40 empty bar thrusters + 1k row

30 min mobility include 10 ghr + 10 r hyper x 4 rounds in this time

P LIFTING

"bench press

10-8-6-4-2"

power clean 5x3

deadlift find heavy 3

"using 70%

5 deadlift + 200m run + 12 box jumps 30/24 x 4 rounds "

rest as needed

15/12 cal assault bike + 10 toes to bar + 2 legless rope climbs rest 2 min x 4

Margaux Alvarez2 Comments