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Slowsand

Synergy Fitness – Functional Training

Mobilize shoulders before class

Mobility

Shoulders – BEFORE CLASS

Skill Warm Up

A. 2-3 sets of single arm shoulder press with kettlebells

B. 2-3 sets barbell shoulder presses.

*KEEP LOADS MODERATE

Strength

A: Push Press (2 – 2 – 2 – 2 – 2 – 2 – 2: 7 Sets of 2 Reps )

* “Strong Effort” – Increasing Load Each Set

Metcon

Metcon (Time)

“Slowsand” – 16 minute cap.

With a partner *relay style

200m sandbag run (AHAP) x 2

then…

4 rounds:

10 ring push ups

10 goblet squats 53/35lbs

*The relay works like this –

P1 runs one 200m then P2 runs 200m

do this relay 2x

Then…

P1 does 1 round of 10 RPU, 10 GS then

P2 does 1 round of 10 RPU, 10 GS, continue rotating until each person completes 4 rounds each.
Coaching Tips:

If we don’t have enough sandbags you can shoulder a bumper plate (45/25) and then run an extra 50m.

If you have some sandbags, run people in waves so that people can take turns with them.

The ring push ups will be the limiting factor… if you have to drop to singles, you should change the angle of the straps so you can bang out at least 2-3 in a row to keep up intensity.

OPTIONAL CASH OUT

Metcon (Time)

3 Rounds

100m DB/KB Goblet walk 50/35lb (hold one DB/KB with both hands on your chest)

6 Burpees

6 Wall Balls 20/14

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