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Home for the Holidays

Synergy Fitness – Functional Training M/W/F

Context – Practice


A1: Clean (6×2 Squat Clean or Pause Clean )

Same weight as Friday

6 sets of 2 rep

same weight for each set

A2: Single Arm Shoulder Press – Half Kneeling (6 x 4 using a dumbbell or kettlebell )

Same weight as Friday

6 sets of 4 reps

same weight for each set


Metcon (AMRAP – Rounds and Reps)

“Home for the Holidays”

7 minute AMRAP

6 Power snatch (Performance: 115lbs / Athletic: 65lbs* / Health: 35lb kettlebell swing)

12 DB/KB suitcase (one hand) walking lunges – 6 each leg (Performance:45lb / Athletic: 30lb* / Health: 15lb)

20 sit-ups

*Women’s “As Prescribed” weights and reps (Rx)

Scaling Guide: 3 – 6 rounds

Rx Plus: 135/85lb snatches and DB/KB OH lunges
Coaching Tips:

Grind through the power snatches in big sets or fast singles.

Use the lunges and sit-ups to catch your breath.

Make sure you keep your chest up, and shoulders back on the lunges; don’t let that forward knee drift inward (keep it over the ankle).

Avoid taking steps that are so large that you lose your flat back and end up in hyperextension.

There is a high chance of this after couple rounds of sit-ups!

Use either hand for the lunges.


Metcon (Time)

3 Rounds

50 single unders

10 burpees

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