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Times Like These

Synergy Fitness – Functional Training M/W/F

Context – Competition




A1: Squat Clean (6 x 2; 6 sets of 2 reps )

Heavier than last week

-approximately 90% of max

-same weight for each set

A2: Single Arm Shoulder Press – Half Kneeling (6 x 4; 6 sets of 4 reps )

Heavier than last week. (2.5 – 5lbs)

-same weight for each set


Metcon (AMRAP – Rounds and Reps)

“Times Like These”

7 minute AMRAP

7 toes-to-bar

30′ walking lunge (or 12 total steps)

14 Am. KBS (Performance: 53lb / Athletic: 35lb* / Health: 26lb)

*Women’s “As Prescribed” weights and reps (Rx)

Scaling Guide: 3 – 5 rounds

Rx Plus: 1 arm overhead lunge with kettlebell.
Coaching Tips:

Try to hit the toes-to-bar in big sets.

Make sure you maintain good knee discipline on the lunges (keep it over the ankle)

Push to the front and back, not just up. Do not push off of you knee with your hands.

Watch the hyperextension of the lumbar on the American kettlebell swings; keep the back flat, and abs tight – especially with the toes-to-bar making them tired.


Metcon (Time)

3 Rounds with a partner

10 DB squat clean thrusters 45/30

60 double unders

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