Conditioning

Wednesday 05-04-16

Strength:
A: Single Arm Ring Row 4 x 2-4 each arm, rest 60 sec b/w sets
+
B: Row Meters 15 min, consistent pace:
30 Sec @ 90%
30 Sec Walk/Rest
– have coach help you set up 30 sec intervals on C2
+
C: 5 Min Amrap of:
Burpee’s To Target @6″

Score: Consistancy 1-5 bases on your row + max burpees

Conditioning Program Description

Symmetry

Thursday 05-05-16

***We’re in a deload week***

Workout:
8 Min EMOM of:

MIn 1: 5-7 CTB Pull Ups (mod: negatives or banded)
Min 2: 7-10 Burpees to Target @ VERY FAST
+
Rest 2 minutes…
+
8 Min EMOM of:
Min 1: 5-7 Thrusters 95/65-115/75 (mod: unbroken weight)
Min 2: 10/7 Calorie Row @ HARD EFFORT
+
Rest 2 minutes…
+
8 Min EMOM of:
Min 1: 10 DB Snatches- 5 Per arm (alt every other)
Min 2: 25-30 Unbroken Double Unders (mod: 125 m run)

Symmetry Program Description