Synergy Fitness – Functional Training M/W/F
A1: Back Squat (5-5-5-5-5; 5 sets of 5 reps)
Increase weight with each set – go as heavy as possible by the last set).
A2: Ring Outs (5 x 3 with 3-5 second pause )
Video Demo: https://youtu.be/FoMHv6uKSDI
Adjust foot position to change body angle for proper scaling (don’t go to your knees).
Metcon (AMRAP – Rounds and Reps)
With a 7 minute running clock complete
then max rounds with the remaining time:
broad jump 20′ out, 20′ back
15 Wallball (Performance: 20lb/10ft, Athletic: 14lb/9ft*, Health: 10lb/8ft)
*Women’s “As Prescribed” weights and reps (Rx)
Scaling Guide: 2 – 4 Rounds
*1 rep for every 10′ of broad jumps
The row can drastically affect the rest of the workout.
If you are looking for intensity and you aren’t worried about the wall ball, hit the row hard!
Everyone should consider finishing the row with some hip and arm only pulls (vs full strokes bending the knees).
This should help save the legs for the first round of wall ball.
The broad jumps should be fast and rebounding.
Don’t jump so far that you have to ‘load up’ each rep (pause between jumps). Moderate the intensity by breaking the wall balls up but not wasting time between the broad jumps and wall ball.
OPTIONAL CASH OUT
Metcon (No Measure)
4 minutes of max calorie row or assault bike