FEB 13th - 2019 OPEN PROGRAM

WARMUP

8 burpees otm x 6 min

MOBILITY

Foam roll for 5 min - hit back, shoulders, glutes, hamstrings, glutes

10 banded good mornings + 10 walking lunges x 2

1 min standing straddle

1 min elevated lat

20 jumping jacks

x 2 rnds, about 20 min

Back Squat 5x5, super set with 3 high box jumps (focusing on explosive hips and high jump vs doing the jumps fast)

ACCESSORY

10 ring dips + max strict false grip ring pullups x 4 rnds nft

WORKOUT

8 min AMRAP

10 DB power cleans 50/35# + 10 burpees

MARGAUX 2019 GAMES PREP

WARM UP

125 double under then 20 du otm x 6 minutes with singles in remaining time

mobilize 45 minutes

include 10 grh + 10 r hyper x 4 rounds

METCON 1

21 deadlift 225/155 + 21 hspu 15-9 then 21 deadlift + 50 ft hspu then 15-9 for time

rest as needed

WEIGHTLIFTING

Jerk 6x2

Bench Press

5x5

squat 3 sets of 10

barbell bent over row

5x5

METCON 2

15/12 cal AB + 10 burpee over bench + max chest to bar pull ups rest 2 min x 4

no accessory