Synergy Fitness – Functional Training: Tu/Th/Sat
Context – PRACTICE
Skill Warm Up
Spend 8 minutes working on toes-to-bar and toes-to-bar progressions. Perform at least 3 sets. If possible, start the set with strict before performing kipping.
A1: Front Squat (6×2; 6 Sets of 2 – Same weight each set)
Same weight as Saturday (or 5-10lbs heavier than last week)
A2: Ring Dips (6×4; 6 sets of 4 – weighted if possible)
Metcon (AMRAP – Rounds and Reps)
7 minute AMRAP
6 DB clusters 45/30lbs – (DB squat clean to thruster) *must hit full hip extension
1 min rest
Scaling Guide: 3 – 5 rounds
Rx Plus: 53/35lb kettlebells each hand
Don’t let this one’s nice name and simple scheme fool you.
It can be one of the hardest workouts you’ve done in a long time if you aren’t careful.
Keep a steady pace on the burpees and try to save your shoulders a bit for the clusters.
The clusters are a squat clean into a thruster.
The dumbbells must touch the floor each rep (one ‘head’ of the dumbbell is fine).
Must see full hip extension on the clean (not a ‘squat then curl’).
These will gas many people quickly, so try breaking them up and then keeping a steady pace on the burpees.
OPTIONAL CASH OUT
With a partner:
20 lunge steps (10R/10L)
20 calorie row