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Free Blast

Synergy Fitness – Functional Training: Tu/Th/Sat



Skill Warm Up

Spend 8 minutes working up to a challenging 2 rep overhead squat

*Weight/load is not the focus here

*use this is to wake up your CNS, prime the joints, increase mobility & core stability


A1: Front Squat (2 – 2 – 2 – 2 – 2 – 2 – 2: 7 sets of 2)

“Strong Effort” – Increasing Load Each Set

Single Arm Dumbell Press (2 – 2 – 2 – 2 – 2 – 2 – 2: 7 sets of 2)

“Strong Effort” – Increasing Load Each Set


Metcon (AMRAP – Rounds)

“Free Blast”

6 minute AMRoundsAP

100m run

8 plate burpees aka “LaLanne Burpees” 45/25lbs

60ft overhead plate walk – 30ft out and 30ft back

(same weight as burpees)

Scaling Guide: 3-5 rounds.

Rx Plus: add 3/1 muscle ups at the end of each round.
Coaching Tips:

Hustle on the runs.

It is easy to ‘jog’ them when you start to get tired.

This is a shorter workout, so pushing yourself from the very beginning will be important for intensity.

If shoulder mobility is an issue for you, try and do some extra mobility on your own right before this metcon to help you with locking out your arms for the overhead plate carries.

“Soft arms” during the overhead plate carries will make the plate carrying more difficult than it needs to be.


Metcon (AMRAP – Reps)

5 Rounds

30s of KBS – ‘merican

30s of T2B

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