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Conditioning

Wednesday 03-29-17

Workout 1 @80-85%:
9 Mins to Complete:
10 down-to 1 of:
Calorie Row
“Unbroken” Toes to Bar/Hanging Knee Raises (see penalty)
– ladies get a 30 second head start in this workout
– if you finish early, use that time to stretch your wrist/forearms

+ Rest 3 Min…

Workout 2 @80-85%:
9 Mins to Complete:
10 down-to 1 of:
10m Sprints
“Unbroken” KB Goblet Squats @53/35-70/53 (see penalty)
– if you finish early, use that time to stretch your hips flexors/hamstrings

+ Rest 3 Min…

Workout 3 @ 80-85%:
9 Mins to Complete:
10 down-to 1 of:
Calorie Bike
“Double” Double DU’s (20-18-16-etc…)
– ladies get a 30 second head start in this workout
– if you finish early, use that time to stretch your calves

+ Rest as needed

Finisher:
400 Meter Group Run @talking pace

Penalty: If at any point you break you’re T2B/HKR or Goblet SQ’s, you must complete a 125 Meter run before returning back to where you left off in the workout.

Conditioning Program Description

Symmetry

Friday 03-31-17

Workout:
10 Rounds of:

3 to 1 Deadlifts
6/4 Strict Pull Ups or 3/2 Muscle Ups
9 Burpees
12 Wall Balls 20/14
– Deadlifts don’t have to be tng

Progression:
4 Sets X 3 @ moderate (build to 60% by 4th triple)
3 Sets X 2 @ tough (build to 70% by by 3rd double)
3 Sets X 1 @ very hard (build to 80% by 3rd single)

Score: no score just move the barbell well

NOT OPTIONAL Finisher:

Knee Hugs X 30 secs each leg
Hamstring Stretch X 30 secs each leg

Symmetry Program Description