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Pinball Wizard

Synergy Fitness – Functional Training M/W/F

Context – Practice

Mobility

Hips

Strength

A1: Squat Clean (7×1; 7 sets of 1 rep)

increase weight from Tuesday – approximately 85-90% of max,

same weight for each set

A2: Single Arm Shoulder Press – Half Kneeling (7×3; 7 sets 3 reps)

Increase weight from Tuesday if possible.

same weight for each set

Metcon (Time)

“Pinball Wizard”

15 Strict Pull ups

15 Strict Knees 2 Elbow

10 Left Single Arm Russian KBS (Performance: 35lbs, Athletic*: 26lbs, Health: 18lbs)

10 Right Single Arm Russian KBS (Same)

Row for Calories

(Performance: 30, Athletic*: 25, Health: 20)

10 Left Single Arm Russian KBS

(Same)

10 Right Single Arm Russian KBS (Same)

Row for Calories (Performance: 30, Athletic*: 25, Health: 20)

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

Scaling Guide: 6-9 minutes.

OPTIONAL CASH OUT

Metcon (Time)

With a partner complete 3 rounds

15 burpee box jumps 24/20″

15 wall balls 20/14lb

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