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Synergy Fitness – Functional Training M/W/F

CONTEX – Practice




A1: Push Press (7 x 1; 7 sets of 1 rep)

session 1 – same weight each set, approximately 60% of max

A2: Dumbell Walking Lunges (7 x 3; 7 sets of 3 reps on each leg)

Scale up to deficit lunge or RFESS


Metcon (AMRAP – Rounds and Reps)


7 minute AMRAP

16 wall ball (Performance: 20lb/10ft, Athletic: 14lb/9ft*, Health: 10lb/8ft)

6 ‘heavy’ Power clean (Performance: 155lb / Athletic: 95lb* / Health: 55lb)

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

Scaling Guide: 3 – 5 rounds.

Rx Plus: 30/20lb wall ball
Keep the barbell near the wall ball station so you won’t lose time going between the two movements.

Grind out the wall balls in big sets, and then break up the cleans into small fast sets (fast singles can be a way to pace the intensity.)

Be on the lookout for rounded back cleans as the wall balls start to take it out of the legs.

Always take the time time to have a good ‘set up’ before your set of cleans. Progress down to lighter muscle cleans or even hang muscle cleans if your low back could become (or is) an issue.


Metcon (Calories)

4 min max calorie row or Assault bike

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