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Cherry Bomb

Synergy Fitness – Functional Training: Tu/Th/Sat


Skill Warm Up

Spend 6 minutes on GHD sit ups and progressions, plan on doing 2-3 sets of 10-15 reps.


A1: Front Squat (6×2; 6 sets of 2 reps – Same weight for each set)

Heavier than your last session.

A2: Ring Dips (6×4; 6 sets of 4 reps)

Weighted if possible.

Scale accordingly – bands, bars, box


Metcon (Time)

“Cherry Bomb”

4 Rounds for time

12 toes-to-bar

200m run

Scaling Guide: 6-10 minutes
Coaching Tips:

Go big on the first round of toes-to-bar (as few sets as possible). Really focus on using the bent knee-to-chest then ‘flick’ the feet up to the bar. Bend the knees on the way down as well. Straight leg toes-to-bar are to be avoided because of the slower cycle time and additional strain on the hip flexors. Try not to pace the run too much on this one since it is so short. Run hard, especially on rounds 3 & 4!


Metcon (Time)

3 Rounds with a partner

20 burpees

20 box step ups 24/20″

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