SEPT 24th, 2019 OPEN PROGRAM

WARM UP

9 BURPEES ON THE MINUTE X 9 MINUTES

MOBILITY

2 MIN SEAL

2 MIN BUTTERFLY

2 MIN ELEVATED LAT

2 MIN BANDED RIGHT LAT LIZARD

2 MIN BANDED LEFT LAT LIZARD

2 MIN T STRETCH RIGHT SHOULDER

2 MIN T STRETCH LEFT SHOULDER

2 MIN PIGEON RIGHT

2 MIN PIGEON LEFT

2 MIN FOAM ROLL

ACCESSORY

MAX STRICT CHIN UPS

1 MIN FREE STANDING HS HOLD

METCON

7 MIN AMRAP BURPEE

we can see this workout revisiting us from the past in the OPEN as it was just put in the Team Series,

let's set a solid baseline

MARGAUX 2019 GAMES PREP

WARM UP

100 double unders then 30 on the minute with singles in remaining time

MOBILITY

include 10 candle sticks + 8 superman hollow complex x 4 rounds in this time

21 strict hspu + 60 hs walk rest as needed 15 s hspu + 100 ft hs walk rest as neeeded 9s hspu + 120 ft hs walk

WEIGHTLIFTING

snatch balance to max

snatch 6x2

snatch deadlift with pause 6x2

squat 5x5

METCON 1

7 min burpees

rest as needed

METCON 2

30 toe to bar + 40 wallball 30/20 + 50 ghd sit ups

Margaux AlvarezComment