Michele Letendre at the announcement of 15.2 – reminder Michele Letendre will be the quest athlete at this years BCBD – yippee
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 March 09/15
Open Week #3
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)
**Advanced warm-up option – ROUND 1 = above warm-up, ROUND 2 = 10 ring kips, 10 MU transitions from kneeling or heels, 10 HS kick-ups with hold, 10 jumping squats, ROUND 3 = 10 ring kips, MU on rings (only if easy – do unbroken easy set of 1-5), 6-10 strict HSPU’s, 10 alternating pistols.
WOD –
Level 3 – SPORT
A. Drop Snatch 3×4 – light/warm-up
B. Snatch – 3(75%x4)
C. Snatch pulls + hang snatch pulls 4(95%x2+3)
**In class
A. Back squats 5(75%x4) across
B. Complete;
– 4-6 press
– 8-10 V-snaps
– 150m Row (max effort)
Every 5 min x 4 rounds
Level 2 – FITNESS
A. Drop Snatch 3×4 – light/warm-up
B. Snatch – 3(75%x4)
C. Snatch pulls + hang snatch pulls 3(95%x2+3)
**In class
A. Back squats 5(75%x4) across
B. Complete;
– 4-6 press
– 8-10 V-snaps
– 150m Row (max effort)
Every 5 min x 4 rounds
Level 1 – HEALTH
A. Back squats 5×4 across
B. Complete;
– 4-6 press
– 8-10 V-snaps or lying knee-ins
– 150m Row (max effort)
Every 5 min x 4 rounds
TUES March 10/15
Open Week #3
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)
**Advanced warm-up option – ROUND 1 = above warm-up, ROUND 2 = 10 ring kips, 10 MU transitions from kneeling or heels, 10 HS kick-ups with hold, 10 jumping squats, ROUND 3 = 10 ring kips, MU on rings (only if easy – do unbroken easy set of 1-5), 6-10 strict HSPU’s, 10 alternating pistols.
WOD –
Level 3 – SPORT
A. Clean and jerk 3(75%x3)
B. Clean pulls + low hang clean pull 4(95%x2+3)
**In Class
A. Deadlifts 5×3 – across
B. Complete;
– 6 lateral hurdle burpees
– Loaded heavy prowler high bar push – one gym length
– 6-7 rounds base on time – every 4 min
Level 2 – FITNESS
A. Clean and jerk 3(75%x3)
B. Clean pulls + low hang clean pull 3(95%x2+3)
**In Class
A. Deadlifts 5×3 – across
B. Complete;
– 6 lateral hurdle burpees
– Loaded heavy prowler high bar push – one gym length
– 6-7 rounds base on time – every 4 min
Level 1 – HEALTH
A. Deadlifts 5×3 – across
B. Complete;
– 6 lateral hurdle burpees
– Loaded heavy prowler high bar push – one gym length
– 6-7 rounds base on time – every 4 min
WED March 11/15
Open Week #3
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 ring rows, 10 push-ups, 10 prisoner squats (this should still be a warm-up, so make it easy and practice good movement mechanics)
**Advanced warm-up option – ROUND 1 = above warm-up, ROUND 2 = 10 ring kips, 10 MU transitions from kneeling or heels, 10 HS kick-ups with hold, 10 jumping squats, ROUND 3 = 10 ring kips, MU on rings (only if easy – do unbroken easy set of 1-5), 6-10 strict HSPU’s, 10 alternating pistols.
WOD –
Level 2+3 – FITNESS + SPORT
Rest Day – Optional
A. Power snatch 6(70%1+1+1+1) – rep every 15 sec – Every 3min
B. Power clean + push jerk 5(70%x3+2)
C. Row intervals @ moderate intensity 4min on 4 min off
Level 1 – HEALTH
A. Jerk from rack 12×2 – Every min on the min @ moderate load
B. Every min on the min complete;
– 3 strict pull-ups (difficult)
– 3-5 perfect push-ups
– 2-4 alternating Pistols
15 minutes
THURS March 12/15
Open Week #3
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)
**Advanced warm-up option – ROUND 1 = above warm-up, ROUND 2 = 10 ring kips, 10 MU transitions from kneeling or heels, 10 HS kick-ups with hold, 10 jumping squats, ROUND 3 = 10 ring kips, MU on rings (only if easy – do unbroken easy set of 1-5), 6-10 strict HSPU’s, 10 alternating pistols.
WOD –
Level 2+3 – FITNESS + SPORT
A. Back squat – 3(80%x3)
B. Press + push press 4×4+4
**In Class
A. Deadlift clusters 4(65%x2+2+2+2) – reps every 15 sec – every 4 min
B. Complete for reps;
– 2 min pull-ups
– 2 min box jumps @ 24/27”
– 2 min DU’s
– 2 min row for calories
– 2 min rest
2 rounds
Level 1 – HEALTH
A. Deadlift clusters 4(65%x2+2+2+2) – reps every 15 sec – every 4 min
B. Complete for reps;
– 2 min pull-ups
– 2 min box jumps @ 24/27”
– 2 min DU’s
– 2 min row for calories
– 2 min rest
2 rounds
FRI March 13/15
Open Week #3
WORKOUT 15.3
Complete as many rounds and reps as possible in 14 minutes of:
7 muscle-ups
50 wall-ball shots
100 double-unders
Men use 20-lb. ball to 10 feet, Women use 14-lb. ball to 9 feet
Scaled
Complete as many rounds and reps as possible in 14 minutes of:
50 wall-ball shots
200 single-unders
Men use 20-lb. ball to 9 feet, Women use 10-lb. ball to 9 feet
SAT March 14/15
Open Week #3
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)
**Advanced warm-up option – ROUND 1 = above warm-up, ROUND 2 = 10 ring kips, 10 MU transitions from kneeling or heels, 10 HS kick-ups with hold, 10 jumping squats, ROUND 3 = 10 ring kips, MU on rings (only if easy – do unbroken easy set of 1-5), 6-10 strict HSPU’s, 10 alternating pistols.
WOD –
Level 2+3 – FITNESS + SPORT
Rest Day
Level 1 – HEALTH
A. Muscle-up progressions – transitions, box transitions, spotted, etc.
Strongman WOD
B. One armed DB overhead anyhow – 20 minutes to find heavy load on dominant arm.
C. Tire flips 4×6 @ heavy load, but unbroken
SUN March 15/15
Open Week #3
WORKOUT 15.3
Complete as many rounds and reps as possible in 14 minutes of:
7 muscle-ups
50 wall-ball shots
100 double-unders
Men use 20-lb. ball to 10 feet, Women use 14-lb. ball to 9 feet
Scaled
Complete as many rounds and reps as possible in 14 minutes of:
50 wall-ball shots
200 single-unders
Men use 20-lb. ball to 9 feet, Women use 10-lb. ball to 9 feet
