Synergy Fitness – Functional Training: Tu/Th/Sat
A1: Push Press (5 x 3; 5 sets of 3 reps)
-approximately 60% of max
-same weight for all sets
A2: Split Squats (5 x 5; 5 sets of 5 reps on each leg)
Stationary Lunge – do all reps on 1 leg then switch
Holding DBs in each hand.
Scale up to a “deficit” lunge; front foot on 25 – 45lb
Rear Foot Elevated Split Squat
400m Plate run (Performance: 45lbs / Athletic: 25lbs* / Health: 15lbs)
then 4 rounds:
10 ring push ups
10 goblet squats (Performance: 53lbs / Athletic: 35lbs* / Health: 26lbs)
*Women’s “As Prescribed” weights and reps (Rx)
Scaling Guide: 4 – 8 minutes
The ring push-ups will be the limiting factor for most people.
Only do ring push ups if you can do at least 6 standard push ups.
You can change the angle of the straps so you can knock out at least 2-3 in a row to keep up intensity.
OPTIONAL CASH OUT
Metcon (AMRAP – Rounds and Reps)
5 min AMRAP
20 Russian KBS
100m KB 1 arm farmer carry (50m L/hand + 50m R/hand) 53/35lbs