Synergy Fitness – Functional Training: Tu/Th/Sat
CONTEXT – Mental Toughness
Skill Warm Up
Ring Dips (1RM Weighted )
Then 1 set of max reps with no weight
Front Squat (1-1-1-1-1-1-1; max effort testing )
increase weight with each set
Metcon (AMRAP – Rounds and Reps)
8 minute AMRAP
12 Heavy Russian KBS (Performance: 70lbs, Athletic*: 53lbs, Health: 35lbs)
12 Box Step Ups (Performance: 24”, Athletic*:20”, Health: 16” )
12/8 Push-Ups (Health: 8 Box Push-Ups at an easier angle)
No Knee Push Ups!
*Women’s “As Prescribed” weights and reps (Rx)
Scaling Guide: 3.5 – 8 rounds.
Make sure that you aren’t “rocking” the push-ups off of your quads like a rocking chair (this is a form of knee push up and not a legit push up).
On the box step-ups, full hip extension is required at the top, but using the hands to push off the thighs isn’t necessarily wrong.
The whole foot should be on the box so that you can drive through the heel and use some glutes.
OPTIONAL CASH OUT
100m KB/DB farmer carry