FEB 11th - 2019 OPEN PROGRAM

WARM UP

750m row then 20 sec all out 40 sec chill pace x 4 minutes

MOBILITY

2 MIN BUTTERFLY

2 MIN DRAGON LEFT LEG

2 MIN LIZARD LEFT LEG

2 MIN PIGEON LEFT LEG

3 MIN SEATED STRADDLE

1 MIN CENTER

1 MIN LEFT

1 MIN RIGHT

1 MIN ELEVATED LAT STRETH

2 MIN DRAGON RIGHT LEG

2 MIN LIZARD RIGHT LEG

2 MIN PIGEON RIGHT LEG

2 MIN FOAM ROLL

ACCESSORY

7 false grip ring pull ups

15 evil wheels

x 4 rounds

METCON

30 WALLBALLS + 20 CAL ROW + 10 BURPEE OVER ROW X 3 ROUNDS

MARGAUX 2019 GAMES PREP

WARM UP

10 wallballs every 30 sec x 5 minutes

mobilize 45 minutes

include 10 ghr + 10 r hyper x 4 rounds

METCON 1

20 MIN AMRAP

8 toes to bar + 10 db hang clean and jerks + 14 cal row"

rest as needed

WEIGHTLIFTING

10-8-6-4-2

power snatch unbroken

2 hang cleans + power jerk + full clean on the minute x10

squat 5x5

db strict press

5x5

weighted chin up 6x4

rest as needed

METCON 2

6 power cleans 155/115 + 9 deadlifts + 60 ft hs walk x 5 rounds

ACCESSORY

30 ghd hip extensions + 15 evil wheels + 30 sec l sit hold x 4 rounds nft

Margaux AlvarezComment