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Sweet Breeze

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)

“Sweet Breeze”

7 minute AMRAP

12 burpees

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
Coaching Tips:

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.


Metcon (Time)

With a partner:

2 rounds

10 pull-ups

20 lunge steps (10R/10L)

20 calorie row

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