Synergy Fitness – Functional Training M/W/F
Context – PRACTICE
Skill Warm Up
Spend 7 min doing sets of 20ft barbell front rack lunges with increasing weight.
A1: Front Squat (5×3; 5 sets of 3 – same weight each set)
Same weight as Tuesday
A2: Ring Dips (5×5; 5 sets of 5 – Weighted if possible)
Metcon (AMRAP – Rounds and Reps)
“Mason ‘The Line’ Dixon”
8 minute AMRAP
40 double unders or 100 single unders (Both are Rx!)
40ft dumbbell walking lunge 30/20lbs
8/4 Ring dips (scaled 4 push ups)
Scaling Guide: 4-8 rounds.
Both double unders and single unders are Rx.
The dumbbell walking lunge is one dumbbell in each hand.
If ring dips are difficult for you, pace those out early on.
Don’t go to failure, they will be hard to get back.
If you choose to do ring dips, try and stick with them for whole workout (no going back down to push-ups), even if you have to do singles (still pretty fast.)
To keep your shoulders in good position, make sure your hip level is going up and down with the dip, and that you aren’t just leaning forward to touch your biceps to the ring.
OPTIONAL CASH OUT
100m DB/KB farmer carry
15 wall balls 20/14