SEPTEMBER 26th - 2019 OPEN PROGRAM

WARM UP

1500m CHILL ROW

MOBILITY

2 MIN RIGHT DRAGON

2 MIN RIGHT LIZARD

2 MIN RIGHT PIGEON

3 MIN SEATED STRADDLE

1 MIN CENTER

1 MIN LEFT

1 MIN RIGHT

1MIN ELEVATED LAT STRETCH

2 MIN LEFT DRAGON

2 MIN RIGHT DRAGON

2 MIN RIGHT PIGEON

2 MIN T STRETCH RIGHT ARM

2 MIN T STRETCH LEFT ARM

ACCESSORY

10 WEIGHTED STEP UPS WITH LOADED BARBELL ON BACK AHAP

ACCUMULATE 30 SEC L SIT HOLD

METCON

12 FULL SNATCH 115/75 + 400M RUN + 12 TOES TO BAR X 4 ROUNDS

MARGAUX 2019 GAMES PREP

10 wallball every 30 seconds x 5 minutes

mobility

include tic toc work and press to hs work

30 hspu + 60 ft rest as needed 20 strict hspu + 100ft hs walk rest as needed 10 s hspu 4/2 in defecit + 120 ft hs walk

weightlifting

sotts snatch press 5x5

1 snatch + 1 ohs + h snatch rest 1 min x 8

1 clean + 2 front squat rest 1 min x 10

"good morning

5x5 "

metcon 1

50 ft oh walking lunge 155/115 + 25 bmu + 50 ft oh walking oh lunge + 50 hspu + 100 ft hs walk

rest as needed

400m run + toes to bar x 2 800 m run + max backsquats 275/185

Margaux AlvarezComment