JAN 7TH, 2019 OPEN PROGRAM

WARMUP: 250M ROW + 25 THRUSTERS 45/35# +250M ROW

MOBILITY:

3 MIN SEATED STRADDLE (1 MIN LEFT, 1 MIN RIGHT, 1 MIN LEFT)

2 MIN SINGLE LEG HAMSTRING STRETCH FORWARD FOLD RIGHT LEG

2 MIN SINGLE LEG HAMSTRING STRETCH FORWARD FOLD LEFT LEG

2 MIN LIZARD RIGHT LEG

2 MIN LIZARD LEFT LEG

2 MIN BUTTERFLY

2 MIN PUPPY DOG

2 MIN SEAL (MODIFY TO FOREARMS VS PALMS ON FLOOR IF NEED BE)

1 MIN FROG STRETCH

2 MIN STANDING FORWARD FOLD (SLIGHT BEND IN YOUR KNEE IF POSSIBLE)

ACCESSORY: MAX LSIT HOLD + MAX STRICT PULL UPS X 4 RNDS NFT

WORKOUT: 5 SQUAT CLEANS 185/135 + 10 ALT DB PWR SNATCH 70/50# + 15 C2B PULL UPS X 4 RNDS FOR TIME

MARGAUX 2019 GAMES PREP

WARM UP

1500m row chill pace 20 sec all out 40 sec chill pace x 5min 30 min mobility 10 ghr + 10 r hyper x 4 rds 21 s hspu + 100ft hs walk for time rest 3 min 15-100/ 9-100rest as needed 

WEIGHTLIFTING

power snatch 
10-8-6-4-2-1

power clean 
10-8-6-4-2

squat 
10-8-6-4-2

6x2 snatch grip deadlift with pause below knee 

6x3 weighted pull ups 

METCON 1 

30 wallballs 30/20 + 20 toes to bar + 10 walking front rack lunge 185/125 x 4 rounds rest as needed 

METCON 2 

25 ghd sit ups + 25 kbs 54/35 + 25 pull ups x 3 rounds 

Margaux AlvarezComment