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Year End Goals

Synergy Fitness – Functional Training: Tu/Th/Sat

Context: COMPETITION

Mobility

HIPS

Strength

A1: Front Squat (5 x 3; 5 sets of 3 reps)

-Same weight for all 5 sets

-Same weight that was used on Fri. 12/4

A2: Ring Dips (5 x 5; weighted if possible)

-Strict Reps

-Same weight for all 5 sets

*Scale using the dip bars or boxes

Metcon

“Year End Goals”

Choose 2 – 3 to test. Try to do one – two Gymnastic, and one small Met-Con.

Compare to 10/24

Max PushUps in 1 min (AMRAP – Reps)

Chest & thighs to the floor.

Full lock out at the top

Modify to a bench if needed

Max consecutive kipping pull ups (AMRAP – Reps)

No Dropping off the bar

Interrupted kipping is allowed

Max Toes to Bar (AMRAP – Reps)

1 set of max rep unbroken T2B

Max sit-ups in a minute (AMRAP – Reps)

Feet Unanchored

Ab Mat is NOT required

Max Wall Balls (AMRAP – Reps)

1 set of max rep unbroken wall balls.

Rx is 20/14lbs 10/9′

400m Run (Time)

Max Effort 400m Run

800m Run (Time)

Max Effort 800m Run

1-Mile Run (Time)

Max Effort 1-Mile Run

500m Row (Time)

Max Effort 500m Row

1000m Row (Time)

Max Effort 1000m Row

2k Row (Time)

Max Effort 2k Row

Baseline (Time)

500m Row

40 Air Squats

30 Sit Ups

20 Push Ups

10 Ring Rows
Substitute PULL UPS for Ring Rows

OPEX 1 (Time)

1 set all out:

Row 250m

15 KBS 53/35lb

25 burpees

15 KBS 53/35lb

Row 250m

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