Conditioning

Monday 02-20-17

10 Min EMOM of:
Min 1: 8 BB Deadlifts @135/95
Min 2: 12 Box Jump / Step Downs @20/16
– 90 Sec Walking Rest, Change Weights

10 Min EMOM of:
Min 1: 8 BB Push Press @95/65
Min 2: 10 Pull Ups / Ring Rows
– 90 Sec Walking Rest, Clean up BB’s

10 Min EMOM of:
Min 1: 10 Shuttle Sprints @10m
Min 2: 30/60 DU’s/SU’s

Finisher:
5 Rounds of:
24 Flutter Kicks
12 Russian Swings
– Rest 45 Sec b/w

Conditioning Program Description

Symmetry

Monday 02-20-17

Strength:
A1. Deadlift, 3,2,1,1,1, build tough, rest 1 min
– If you don’t want to go heavy hit 5 triples at moderate weight
A2. Explosive Box Jumps, 3-5 reps, rest 1-2 mins
– this is part fast twitch muscle fiber work and prep
B. 1 Min AMRAP of Burpee Box Jumps @ 80+%
– this is to spike your heart rate for the workout
+
Rest 3-5 mins…
+
OPEN WOD 13.2:
10 Min AMRAP of:

5 Shoulder to Overhead 75/55-115/75
10 Deadlifts 75/55-115/75
15 Box Jumps 20/16-24/20″
– Scale this workout so you can move quickly
+
Rest 3-5 mins…
+
Optional Finisher:
For Time Complete:

50/40 Calorie Row or Calorie Bike

Symmetry Program Description