JAN 9TH, 2019 OPEN PROGRAM

Warmup: 100 du buy in then 20 du otm with singles in the remaining time x 5 min

Mobility

4 min foam rolling of calves, hamstrings, quads and hips

2 elevated lat

2 min pigeon right

2 min pigeon left

2 min puppy dog

2 min frog

2 min couch stretch left

2 min couch right

1 min bar hang hold

1 min seal pose

Accessory: 10 splits squats + 8 v-ups + 10 ring dips x 3 rnds nft

Workout: 5 bar muscles + 10 cal row + 30 du, rest 2 min x 3 rnds 

MARGAUX 2019

10 wallballs every 30 seconds x 5 minutes

30 min mobility

include 30 sec bar hang + 30 sec right arm bar hang + 30 sec left arm bar hang + speed ladder drills

amrap strict hspu + 100/60ft hs walk rest 2 min x 3

add 1 min to each round on hspu

rest as needed

WEIGHTLIFTING

power snatch to max

take 80% of 1 rep and do 1 power snatch + max unbroken hang snatch rest 2 min x 5 ahap

clean + power jerk + hang clean rest 2 min x 5

bench press 10-8-6-4-2

good mornings 5x5

METCON 1

42 toes to bar + 84 double unders + 1500/1000m row + 84 double unders + 42 toes to bar

rest as needed

METCON 2

10 db cj 50/35 + 10 db front rack lunge + 10 box step overs + 200m farmer carry x 2 rounds

Margaux AlvarezComment