FEB 4th - 2019 OPEN PROGRAM

WARM UP

10 WALLBALLS every 30 sec x 5 minutes

MOBILITY

2 min internal rotation stretch each LEFT arm

2 min banded straight arm stretch LEFT arm

2 min banded tricep stretch LEFT arm

2 min banded hip LEFT leg

2 min banded hamstring LEFT leg

2 min internal rotation stretch each RIGHT arm

2 min banded straight arm stretch RIGHT arm

2 min banded tricep stretch RIGHT arm

2 min banded hip RIGHT leg

2 min banded hamstring RIGHT leg

ACCESSORY

max unbroken strict pull ups + 20 hip extensions x 4 rnds nft

METCON

750m row + 50ft db walking lunge + 10 db power cleans 50/35# x 3 rounds for time

MARGAUX 2019 ROGUE GAMES PREP

WARMUP

750 m chill row + 50open bar thrusters + 750m row chill pace

30 min mobility

include in this time 15 ring dips +2 legless rope climbs x 4 rounds

METCON 1

20 min amrap

3 mu + 11 ghd sit ups + 6 chest to bar pull ups

add 3 reps to following round ie

6-14-9 / 9-17-12 etc..."

rest as needed

WEIGHTLIFTING

Power Snatch unbroken

10-8-6-4-2 - rest as needed between sets

clean + 2 front squat + power jerk rest 1 min x 10 ahap

bench press 10-8-6-4-2

weighted chin ups 6x3

aggility ladder 10 runs

rest as needed

METCON 2

10 back squats 185/125 + 400m run + 10 bmu x 3 rounds

ACCESSORY

1 min bar hand if too easy alternate single arm holds + amrap strict toes to bar to l sit hold + max free standing hs hold x 3 rounds nft

Margaux AlvarezComment