DECEMBER 7th - 2019 OPEN PROGRAM

WARMUP

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

MOBILITY

4 MIN FOAM ROLL - HIT SHOULDERS, LATS, TRICEPS, BICEPS, BACK, GLUTES, QUADS, HAMSTRINGS

2 MIN COUCH STRETCH LEFT LEG

2 MIN COUCH STRETCH RIGHT LEG

2 MIN DRAGON STRETCH LEFT LEG

2 MIN DRAGON STRETCH RIGHT LEG

2 MIN CHILD’S POSE

2 MIN ELEVATED LAT WITH BENT ARMS

1 MIN BAR HANG/HOLD

3 MIN STANDING STRADDLE

ACCESSORY

8 BULGARIAN SPLIT SQUATS EACH LEG W DB

15 RING DIPS (IF YOU HAVE A VEST YOU CAN WEAR IT HERE)

X 4 RNDS NFT

WORKOUT

AMRAP 20 minutes of:

8 toes-to-bars

10 dumbbell hang clean and jerks

14-cal. row

50/35#

MARGAUX 2019 GAMES PREP

1 mile easy pace run

30 min mobility

include and focus on hips and shouders

TRACK WORK

800m run + max muscle ups

rest 3 min x 3

rest as needed

1600m run + 50 pull ups + 1600m run + 15 bmu

WEIGHTLIFTING

p snatch unbroken

10-8-6-4-2"

p clean unbroken

10-8-6-4-2"

jerk 6x2

db row 3 sets of 8 each arm ahap

METCON

50 db bench press 50/35 each time you put down 2 leegless rope climbs

Margaux AlvarezComment