Call Us: (941) 953-1798

Vodka on the Rocks

Announcements

HOLIDAY SCHEDULE

Dec 24th – No Afternoon/Evening Classes
Dec 25th – CLOSED; MERRY CHRISTMAS
Dec 26th – 1 class at 9:30am

Synergy Fitness – Functional Training: Tu/Th/Sat

Context – PRACTICE

Mobility

Hips

Skill Warm Up

Kipping pull up and kipping bar muscle up practice.

EMOM for 6 min

Perform the movement (pull up or MU) or the appropriate progression for up to 15 seconds

Strength

A1: Front Squat (7×1; 7 sets of 1 )

– Increase weight from last week

A2: Ring Dips (7×3; 7 sets of 3 – weighted if possible)

Metcon

Metcon (AMRAP – Rounds and Reps)

“Vodka on the Rocks”

6 minute AMRAP

6 Dumbbell Thrusters 45/30lbs

12 ‘heavy’ Russian KB Swings 70/53lbs

Scaling Guide: 4-8 rounds
Coaching Tips:

Try to do the thrusters unbroken or in two sets.

Keep your chest up, and make sure that your belly stays tight (so that you back is protected).

Think about ‘pulling’ the dumbbells down so you are working with gravity rather than trying to slow it down.

The Russian kettlebell swings are going to be a bit heavy, but this is a good workout to try a “new” weight (a kettlebell weight that is heavier than you have lifted before).

Break these up as soon as your form starts to slip. Don’t try and get away with questionable form for a single rep!

OPTIONAL CASH OUT

Metcon (No Measure)

500/400m row

100m overhead DB carry 50/35lb (50m R/50m L)

500/400m row

Leave a Reply

*

captcha

Please enter the CAPTCHA text