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