DEC 17th - 2019 OPEN PROGRAM

WARMUP

1000m row then 20 seconds all out, 40 seconds chill x 4 min

MOBILITY

2 min banded lat/lizard stretch right arm

2 min banded bent arm tricep stretch right arm

2 min banded lat/lizard stretch left arm

2 min banded bent arm tricep stretch left arm

2 min banded elvated pigeon right leg

2 min banded lizard right leg

2 min banded elevated pigeon left leg

2 min banded lizard left leg

2 min butterfly

2 Min elevated lat stretch

Accessory: 5 min practice tictocs (see video) + 6 strict false grip ring pullups x 4 rnds nft

METCON

10 burpee box jumps 24/20# + 12 ring dips + 6 C&J 185/125# x 5 rnds for time

MARGAUX 2019 GAMES PREP

WARM UP AS NEEDED

MOBILITY AS NEEDED

establish 1 rep max snatch in 5 min window

rest as needed

METCON

10 min cap

20m Yoke Carry @280/180 kg

15 parallette HSPU (regular for men / 20kg plate + abmat for women)

Then 3 rounds:

15 box jumps over (30 / 24)

10 Ring Muscle ups

20m Yoke Carry @ 280/180 kg"

REST AS NEEDED

METCON 2

8 min cap

9 Rope climbs

40m Handstand Walk

6 Rope climbs

40m Handstand Walk

3 Rope climbs

40m Handstand Walk

ACCESSORY

15 evil wheels + 30 ghd hip eextensions + 10lb + 15 seated leg raises 4 rounds nft

Margaux AlvarezComment