DEC 26th, 2019 OPEN PROGRAM

WARM UP

9 WALL BALLS 20/14# EVERY 30 SEC X 5 MIN

MOBILITY

1 MIN RIGHT ARM 90 DEGREE BANDED HOLD

1 MIN LEFT ARM 90 DEGREE BANDED HOLD

4 ROUNDS FOR 4 TOTAL MINUTES

1 MIN ARCHER STRETCH LEFT

1 MIN ARCHER STRETCH RIGHT

2 MIN BANDED INTERNAL ROTATION LEFT ARM

2 MIN BANDED SHOULDER JOINT STRETCH

2 MIN BANDED INTERNAL ROTATION RIGHT ARM

2 MIN BANDED SHOULDER JOINT STRETCH RIGHT ARM

2 MIN SINGLE BENT LEG QUAD STRETCH RIGHT LEG

2 MIN SINGLE BENT LEG QUAD STRETCH LEFT LEG

2 MIN ELEVATED LAT BENT ARMS

ACCESSORY

1 WALLWALK + 1 MIN HS HOLD

8 STRICT FALSE GRIP RING TO CHEST PULLUPS

METCON

1K ROW + 50 OPEN BAR THRUSTERS + 30 PULL UPS + 1K ROW

MARGAUX 2018

WARM UP

750m chill row + 20 sec all out / 40 sec chill pace x 5 min + 750 m chill pace

mobilize 30 min

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

WEIGHTLIFTING

9 mu + 9 snatch 185/125 + 7 mu + 7 snatch + 5/5 "

rest as needed

10 strict muscle ups + 10 cleans 205/145 rest 1 min

max strict hspu + 8 cleans 225/155 rest 1 min

20 pull ups + 6 cleans 245/170 + 20 pull ups + 4 cleans 265/185 + 20 pull ups + 2 cleans 285/205

5x5 bent over row

5x5 good morning

METCON

50 hspu + 50 db box step ups 50/35 + 50 toes to bar + 50 db box step ups for time

rest as needed

METCON

15 deadlift 315/225 + 30 burpee over bar x 2 f

Margaux AlvarezComment