FEB 2nd - 2019 OPEN PROGRAM

WARMUP

10 min assault bike or concept 2 bike, if no bike, row 10 min chill

MOBILITY

5 min foam rolling hit tight/sore areas

shoulder prehab, super light weight: 10 bent over reverse flys + 10 front raises + 10 side raises x 3 rnds

backward lunge steps 10 each leg + 10 side to side lunges each leg + 10 forward lunge steps

3 min seated straddle (1 min left, center, right)

2 min elevated lat

2 min frog stretch

ACCESSORY

8 Bulgarian split squats each leg + max HS hold against wall x 3 rnds

WORKOUT

5 db presses each arm (2 db's) + 10 db deadlifts + 15 sit ups x 5 rnds for time

MARGAUX 2019 GAMES PREP

WARM UP

2750m chill run

MOBILITY

30 min mobility

WEIGHTLIFTING

max snatch

max clean n jerk

max thruster from floor

front squat6x2 with pause

rest as needed

METCON 1

30 Strict Pull Ups + 30 heavy dball overs 150/100 + 30 strict pull ups for time

rest as needed

METCON 2

1k row + 20 alternating db walk lunges 50/35 + 200 du + 20 alternating db walking lunges + 1k row

rest as needed

METCON 3

10 deadlift 365 + max unbroken wallballs 20/14 rest 5 min x 2

Margaux AlvarezComment