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Ring My Bell

Synergy Fitness – Functional Training M/W/F

Context – COMPETITION

Mobility

Hips

Strength

A1: Clean (5×3; 5 sets of 3 reps)

Same weight as Monday – approximately 70-80% of max

A2: Single Arm Shoulder Press – Half Kneeling (5×5; 5 sets of 5 reps)

Metcon

Metcon (AMRAP – Rounds and Reps)

“Ring My Bell”

6 minute AMRAP

5 burpees

10 Heavy Russian kb swings (Performance: 70lb / Athletic: 53lb* / Health: 35lb)

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

Scaling Guide: 4-8 rounds
Coaching Tips:

This is a sprint so make sure you are good and warmed up before starting, then hit it hard right out of the gate!

Stay right next to the kettlebell so you can go right into the swings.

When you finish the last swing, stay hinged over and drop right into your first burpee.

If you have trouble counting rounds, face the opposite direction each round so that you’ll at least know if you ended on an odd or even round!

OPTIONAL CASH OUT

Metcon (Calories)

4 min row or Assault Bike for Calories

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