Conditioning

Monday 01-16-17

12 Min Emom of:
Min 1: Rope Pull Ups / Leg Assisted Rope Pull Ups 3/arm, rest 30 sec
Min 2: Chest to Deck Push Ups x 8-12
Min 3: Box Jumps x 8-12 @20/16

+ 6 Min Active Row/Bike/Run

12 Min EMOM of:
Min 1: Hang Power Cleans x 6 (building with form focus)
Min 2: Ring Dips / Toe Assisted Ring Dips x 6-10
Min 3: Abmat Sit Ups x 15

Conditioning Program Description

Symmetry

Monday 01-16-17

Strength:
A. Pause Back Squats, 4 X 6 @ 50-60%, rest 2 mins b/n
– pause right below parallel for 1 second to eliminate the stretch reflex
– coming off this last month’s cycle, it’s okay to start lighter

Workout:
18 Min EMOM of:

Min 1: 8-10 TnG Ground to Overhead 95/65-115/75
– feel free to work from the hang position
Min 2: AMRAP Box Jump Overs 20/16-24/20″” @ 80-85%
– forwards or lateral BJOs are allowed
Min 3: Rest

Note: We’ve been working on pacing for the last few weeks. So play it safe the first few rounds. No score today.

“Finisher”

200 Double Unders for time
– Or use this time to practice

Symmetry Program Description