Whats this program all about?
This is our largest and most popular program that the majority of Synergy athletes train with. As the original CrossFit program in the city it is designed to handle absolute beginners to intermediate CrossFit athletes. It is highly scalable and modifiable to allow nearly all participants to take part. This program will test and push you just like all of Synergy Strength CrossFit programs, but it boasts the highest level of modification to allow all levels of fitness, skill, and ability to participate. This program focuses on proper movement patterns, exercise technique, strength development and anaerobic/aerobic conditioning – it is truly a program for anybody and any body.
Coaches class times are every hour on the hour from 6:00am-8:00pm on all weekdays and 9:00am-12:00pm on weekends.
MON December 15/14
PREP – Cycle 01
WARM-UP –
– wrist circles, shoulder circles, arm circles, core rotations, toe touches, high knee pull-ins, butt kickers, spidermans, down dog calf stretches, squat to stands.
– 3 rounds of: 10 kips on bar, 10 strict pull-ups, 10 push-ups, 10 prisoner squats (this should still be a warm-up, so make it easy and practice good movement mechanics)
WOD –
Level 3 – SPORT
A. Power snatch every 30sec 14(65%x1)
B. Clean and jerk (full) every 30sec 10(65%x1)
**In Class
A. TGU – work to max effort on both hands in 15-20 minutes
B. Complete for time;
– 2000m row
– 40 Bar or Ring MU’s (choose)
– 300 DU’s
Level 2 – FITNESS
A. Clean and jerk (full) every 30sec 10(65%x1)
**In Class
A. TGU – work to max effort on both hands in 15-20 minutes
B. Complete for time;
– 2000m row
– 40 Bar or Ring MU’s (choose)
– 300 DU’s
Level 1 – HEALTH
A. TGU – work to max effort on both hands in 15-20 minutes
B. Complete for time;
– 2000m row
– 40 Bar or Ring MU’s (choose)
– 300 DU’s
TUES December 16/14
PREP – Cycle 01
WARM-UP
– wrist circles, shoulder circles, arm circles, core rotations, toe touches, high knee pull-ins, butt kickers, spidermans, down dog calf stretches, squat to stands.
– 3 rounds of: 10 kips on bar, 10 strict pull-ups, 10 push-ups, 10 prisoner squats (this should still be a warm-up, so make it easy and practice good movement mechanics)
WOD –
Level 3 – SPORT
A. Snatch 4(75%x4), 60% t&g x reps
**In Class
A. AMRAP in 5 min of:
– 6 deadlifts @ 145/225#
– 12 push-ups
Rest 5 min
AMRAP in 5 min of;
– 3 power cleans @ 145/225#
– 6 lateral bar burpees
Rest 5 min
Repeat for total 20 min of work.
Level 2 – FITNESS
Rest Day
Level 1 – HEALTH
A. AMRAP in 5 min of:
– 6 deadlifts @ 95/135#
– 12 push-ups
Rest 5 min
AMRAP in 5 min of;
– 3 power cleans @ 95/2135#
– 6 lateral bar burpees
Rest 5 min
Repeat for total 20 min of work.
WED December 17/14
PREP – Cycle 01
WARM-UP
– wrist circles, shoulder circles, arm circles, core rotations, toe touches, high knee pull-ins, butt kickers, spidermans, down dog calf stretches, squat to stands.
– 3 rounds of: 10 kips on bar, 10 strict pull-ups, 10 push-ups, 10 prisoner squats (this should still be a warm-up, so make it easy and practice good movement mechanics)
WOD –
Level 3 – SPORT
Rest Day
Level 1+2 – Health + Fitness (BRING A FREIND DAY)
A. DB hang cleans (members) and DB front squats (BFD members) 5×10 – Every 2 min @ moderate load
B. Partner wod – AMRAP in 15 min of:
Partner 1 –
– 10 DB push press @ 20/30# or 15/25# or 10/20#
– 5 burpees
– 4 gym length sprints
Tag Partner 2 and repeat 3 movements, complete as many rounds as possible in 15 min.
THURS December 18/14
PREP – Cycle 01
WARM-UP
– wrist circles, shoulder circles, arm circles, core rotations, toe touches, high knee pull-ins, butt kickers, spidermans, down dog calf stretches, squat to stands.
– 3 rounds of: 10 kips on bar, 10 strict pull-ups, 10 push-ups, 10 prisoner squats (this should still be a warm-up, so make it easy and practice good movement mechanics)
WOD –
Level 3 – SPORT
A. Drop balance 4×4 @ light loads
B. Power snatch 4(75%x3)
C. Clean and jerk 4(80%x1+2)
** In Class
A. HS walking for distance x 4 – Every 3 min attempt max effort distance
B. “Terrible 35 – modified”
For time:
35 Box jump 20/24”
35 Pull-ups
35 Kettlebell swings 12/16kg
35 walking lunge steps
35 Knees to elbows
35 Push press – empty bar
35 empty bar good mornings
35 Wall ball shots, 14/20#
35 Burpees
35 Double unders
Level 2 – FITNESS
A. Drop balance 4×4 @ light loads
B. Power snatch 4(75%x3)
** In Class
A. HS walking for distance x 4 – Every 3 min attempt max effort distance
B. “Terrible 30 – modified”
For time:
30 Box jump 20/24”
30 Pull-ups
30 Kettlebell swings 12/16kg
30 walking lunge steps
30 Knees to elbows
30 Push press – empty bar
30 empty bar good mornings
30 Wall ball shots, 14/20#
30 Burpees
30 Double unders
Level 1 – HEALTH
A. “Terrible 30 – modified”
For time:
30 Box jump 20/24”
30 Pull-ups
30 Kettlebell swings 12/16kg
30 walking lunge steps
30 Knees to elbows
30 Push press – empty bar
30 empty bar good mornings
30 Wall ball shots, 14/20#
30 Burpees
30 Double unders
FRI December 19/14
PREP – Cycle 01
WARM-UP
– wrist circles, shoulder circles, arm circles, core rotations, toe touches, high knee pull-ins, butt kickers, spidermans, down dog calf stretches, squat to stands.
– 3 rounds of: 10 kips on bar, 10 strict pull-ups, 10 push-ups, 10 prisoner squats (this should still be a warm-up, so make it easy and practice good movement mechanics)
WOD –
Level 3 – SPORT
A. Snatch emotm 9(75%x1)
B. Power clean and jerk emotm 8(75%x1)
C. Press 4×4 (same as last week)
**In Class
A. Complete:
– 5-6 deadlift
– 12-20 push-ups
– 12 24/27” box jumps
Every 6 min x 6 rounds
Level 2 – FITNESS
A. Press 4×4 (same as last week)
**In Class
A. Complete:
– 5-6 deadlift
– 12-20 push-ups
– 12 20/24” box jumps
Every 6 min x 6 rounds
Level 1 – HEALTH
A. Complete:
– 5-6 deadlift
– 12-20 push-ups
– 12 18/20” box jumps
Every 6 min x 6 rounds
SAT December 20/14
PREP – Cycle 01
WARM-UP
– wrist circles, shoulder circles, arm circles, core rotations, toe touches, high knee pull-ins, butt kickers, spidermans, down dog calf stretches, squat to stands.
– 3 rounds of: 10 kips on bar, 10 strict pull-ups, 10 push-ups, 10 prisoner squats (this should still be a warm-up, so make it easy and practice good movement mechanics)
WOD –
Level 3 – SPORT
A. Snatch balance + power snatch + snatch 60-70-80%x1+1+1, 2(85%x 1+1+1)
B. Power clean + hang clean to thruster + push jerk + jerk 60-70%x1+1+1+1, 2(75%x1+1+1+1)
**In Class
A. Complete:
– 5-6 Back squats (refer to
Nov 26)
– 12-15 Double KB push press @ moderate load
– Row 75m @ max efforts
Every 6 min x 6 rounds
Level 2 – FITNESS
Rest Day
Level 1 – HEALTH
A. Complete:
– 5-6 Back squats (refer to
Nov 26)
– 12-15 Double KB push press @ moderate load
– Row 75m @ max efforts
Every 6 min x 6 rounds
SUN December 21/14
PREP – Cycle 01
WARM-UP
– wrist circles, shoulder circles, arm circles, core rotations, toe touches, high knee pull-ins, butt kickers, spidermans, down dog calf stretches, squat to stands.
– 3 rounds of: 10 kips on bar, 10 strict pull-ups, 10 push-ups, 10 prisoner squats (this should still be a warm-up, so make it easy and practice good movement mechanics)
WOD –
Level 3 – SPORT
Rest Day
Level 1+2 – Health + Fitness
A. Clean complex with empty bar:
– clean deadlift + 3 position paused clean deadlift + hang power clean + low hang power clean + front squat + jerk 5×1+1+1+1+1+3
B. Low hang power clean + low hang clean + jerk 1+1+1 – work to moderate load in 20minutes
C. Volume work:
– 2-4 mixed grip pull-ups
– 3-5 parallel bar dips (or rings if can do strict unbanded parallel bar)
Complete both every min on the min for 10 minutes
