JANUARY 29th - 2019 OPEN PROGRAM

INTERVALS OR REST

DYNAMIC WARM UP

lunges, side shuffle, high knees, butt kicks, arm circles, leg swings, plus 5 min of roling out on foam roller

250m row + 10 burpees (afap) x 2 rnds

500m row + 10 t2b rest 2 min x 2 rnds

1000m row + max c2b pu, est 3 min x 2

Cool down stretch for 5 min

MARGAUX 2019 GAMES PREP

WARM UP

10 burpees on the minute x 10 minutes

30 min mobility

21 S HSPU + 60 ft hs walk rest 2 min then 15/9 60ft hs walk eeach time

METCON 1

50 ghd sit ups + 100 pull ups + 50 ghd sit ups

rest as needed

WEIGHTLIFTING

1 snatch + hang snatch + snatch rest 1 min x 10

1 clean + 2 front squat + power jerk

sotss snatch press 5x5

thruster to max from floor 5 attempts

single arm db press each arm 5x5

METCON 2

400m run + 30 ghd hip extensions + 30 db power cleans + 800m run + 30 ghd hip extensions + 30 walking db lunge steps + 400m run + 30 ghd hip extensions + 30 db deadlifts 50/35

ACCESSORY

15 seated leg raises + 1 min accumulate hs hold + max l sit hold not for time 3 rounds