JANUARY 21st - 2019 OPEN PROGRAM

WARM UP

10 WALLBALLS every 30 sec x 5 min

MOBILITY

30 sec air squat hold + 30 sec ankle grab knee out + 30 sec static front squat hold x 4

2 min left dragon

2 min left lizard

2 min left pigeon

2 min rightt dragon

2 min right lizard

2 min right pigeon

ACCESSORY

strict chin ups + 1 min hs hold

4 ROUNDS NFT

METCON

12 min amrap 12 pull ups + 8 db thruster 50/35

MARGAUX 2019 GAMES PREP

WARM UP

1500m chill row into 20 sec all out 40 sec chill pace x 6

mobilize 30 min

include 10 ghr + 10 r hyper x 4rds

METCON 1

22 mu + 88 ghd sit ups + 22 mu

WEIGHTLIFTING

front squat + front squat + power jerk rest 1 min x 10 ahap

2 power snatch on the minute x 10 ahap

2 power clean on the minute x 10 ahap

squat 5x5

rest as needed

METCON 2

21-18-15-12-9-6-3

chest to bar pull ups / cal row for time

ACCESSORY

30 ghd hip extensions + 15 seated leg raises x4 rds

Margaux AlvarezComment