Synergy Fitness – Functional Training M/W/F
Context – COMPETITION
BEFORE CLASS – Hips & Shoulders
Skill Warm Up
HSPU: Spend 10 minutes finding your max depth for a 3 strict reps. (find the depth you can go and get 3 clean reps).
Squat Clean (1-1-1-1-1-1-1; 7 sets of 1 rep)
Adjust load after each set.
NEW STRENGTH CYCLE COMING
Metcon (AMRAP – Rounds and Reps)
8 minute AMRAP
HSPU (Performance: 8 reps, Athletic*: 4 reps, Health: 4 heavy dumbbell strict presses)
10 goblet squats with a kettlebell (Performance: 70lbs, Athletic*: 53lbs, Health: 35lbs)
Row (Advanced: 300m, Intermediate*: 250m, Novice: 200m)
*Women’s “As Prescribed” weights and reps (Rx)
Scaling Guide: 2 – 5 rounds.
Scale down the handstand push-ups to multiple abmats if you can’t do them, but you are close (you can hold yourself in a handstand against a wall statically for at least 60 seconds).
If that task is daunting, do the heavy dumbbell strict press option.
The goblet squats should be unbroken. Keep the kettlebell close to the body and keep your chest up.
Pull hard and fast your first couple strokes of the row, but then settle into a pace.
This distance is just far enough to really blow you up for the next round.
The last time you are own the rower, sprint really hard!
OPTIONAL CASH OUT
With a partner
50 double unders
*split up the work however you want