Call Us: (941) 953-1798

Slowsand

Synergy Fitness – Functional Training: Tu/Th/Sat

Context: Practice

Mobility

Shoulders

Strength

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

OR

Rear Foot Elevated Split Squat

Metcon

Metcon (Time)

“Slowsand”

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

Leave a Reply

*

captcha

Please enter the CAPTCHA text