Read about our NEW South East Location. (Synergy Strength SE). HERE
MON May 04/15
Regionals Cycle 4
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.
**Level 1 warm-up – ROUND 1 = 10 kips on bar, 10 strict ring rows, 10 push-ups, 10 prisoner squats, ROUND 2 = 10 kips on bar, 10 strict pull-ups, 10 close grip push-ups, 10 prisoner squats, ROUND 3 = 10 kips on bar, 10sec false grip hold on bar, 10 close grip push-ups, 10 walking lunges.
**Level 2+3 warm-up option – ROUND 1 = round 2 of Level 1 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) or false grip hang on straight bar for 10-20sec, 6-10 strict HSPU’s, 10 alternating pistols.
WOD –
Level 3 – SPORT
A. Power snatch + OHS 12(70%1+2) – EMOM
>>>In Class
A. Clean + front squat + jerk 4(75%1+3+1)
B. Complete;
– Row 1000m
– 30 Shoulder to overhead @ 95/135#
– 100 DU’s
– 50 pistols alternating
– 25 burpees
>>>After class
A. Rolling side planks 5×10 (5L/5R)
Level 2 – FITNESS
A. Power snatch + OHS 12(70%1+2) – EMOM
>>>In Class
A. Clean + front squat + jerk 4(75%1+3+1)
B. Complete;
– Row 1000m
– 30 Shoulder to overhead @ 75/115#
– 100 DU’s
– 40 pistols alternating
– 25 burpees
Level 1 – HEALTH
A. Clean + front squat + jerk 4(75%1+3+1) or Front squat from rack + jerk 4×3+1 @ moderate load
B. Complete;
– Row 800m
– 30 Shoulder to overhead @ 65/95#
– 100 DU’s or skip ropes
– 40 pistols alternating scaling
– 25 burpees
TUES May 05/15
Regionals Cycle 4
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.
**Level 1 warm-up – ROUND 1 = 10 kips on bar, 10 strict ring rows, 10 push-ups, 10 prisoner squats, ROUND 2 = 10 kips on bar, 10 strict pull-ups, 10 close grip push-ups, 10 prisoner squats, ROUND 3 = 10 kips on bar, 10sec false grip hold on bar, 10 close grip push-ups, 10 walking lunges.
**Level 2+3 warm-up option – ROUND 1 = round 2 of Level 1 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) or false grip hang on straight bar for 10-20sec, 6-10 strict HSPU’s, 10 alternating pistols.
WOD –
Level 3 – SPORT
A. HS waling practice – 5 minutes
B. Bar MU’s – 1-2 Q30sec x 12 rounds
>>>In Class
A. Back squats 5.4.3.2.1 – build to heavy set, but not maximal (last rep should be old 95%) – will test next week.
B. 9-1 of the following;
– 65/95# thrusters
– HSPU’s
*(9+9, 8+8, 7+7…)
**Time cap 14 minutes.
Level 2 – FITNESS
A. HS waling practice – 5 minutes
B. Bar MU’s (banded if necessary – 1-2 Q30sec x 12 rounds or c2b pull-ups 2-4 Q30s x 12
>>>In Class
A. Back squats 5.4.3.2.1 – build to heavy set, but not maximal (last rep should be old 95%) – will test next week.
B. 9-1 of the following;
– 55/85# thrusters
– HSPU’s (banded)
*(9+9, 8+8, 7+7…)
**Time cap 14 minutes.
Level 1 – HEALTH
A. Back squats 5.4.3.2.1 – build to heavy set, but not maximal
B. 9-1 of the following;
– 45/65# thrusters
– Heavy DB Push press
*(9+9, 8+8, 7+7…)
**Time cap 14 minutes.
WED May 06/15
Regionals Cycle 4
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.
**Level 1 warm-up – ROUND 1 = 10 kips on bar, 10 strict ring rows, 10 push-ups, 10 prisoner squats, ROUND 2 = 10 kips on bar, 10 strict pull-ups, 10 close grip push-ups, 10 prisoner squats, ROUND 3 = 10 kips on bar, 10sec false grip hold on bar, 10 close grip push-ups, 10 walking lunges.
**Level 2+3 warm-up option – ROUND 1 = round 2 of Level 1 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) or false grip hang on straight bar for 10-20sec, 6-10 strict HSPU’s, 10 alternating pistols.
WOD –
Level 2&3 – FITNESS & SPORT
A. Deadlift 5.4.3.2.1 – build to max effort pull (safety please)
B. Press clusters 4(80%x1+1+1+1) – reps every 15 sec – rest as needed between sets
**Adjust percentage as necessary to complete
>>>In Class
A. Complete 3 rounds for time:
“Badger”
– 30 65/95# Squat cleans
– 30 Pull-ups
– Row 1000m
**Time cap 24minutes
Level 1 – HEALTH
A. Complete 3 rounds for time:
“Badger”
– 30 55/75# Squat cleans or KB Goblet squats
– 30 Pull-ups
– Row 1000m
**Time cap 24minutes
THURS May 07/15
Regionals Cycle 4
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.
**Level 1 warm-up – ROUND 1 = 10 kips on bar, 10 strict ring rows, 10 push-ups, 10 prisoner squats, ROUND 2 = 10 kips on bar, 10 strict pull-ups, 10 close grip push-ups, 10 prisoner squats, ROUND 3 = 10 kips on bar, 10sec false grip hold on bar, 10 close grip push-ups, 10 walking lunges.
**Level 2+3 warm-up option – ROUND 1 = round 2 of Level 1 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) or false grip hang on straight bar for 10-20sec, 6-10 strict HSPU’s, 10 alternating pistols.
WOD –
Level 2&3 – FITNESS & SPORT
Rest Day
Level 1 – HEALTH
A. 15 wall walk-ups + 5 sec hold
B. Snatch deadlift to high hang (3sec pause) + high hang shrug 3×4 @ heavy load)
C. EMOM (both movements each min) x 10 rounds
– 4 strict pull-ups
– 6 perfect push-ups
D. Rolling planks 4×10 (5L/5R)
FRI May 08/15
Regionals Cycle 5
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.
**Level 1 warm-up – ROUND 1 = 10 kips on bar, 10 strict ring rows, 10 push-ups, 10 prisoner squats, ROUND 2 = 10 kips on bar, 10 strict pull-ups, 10 close grip push-ups, 10 prisoner squats, ROUND 3 = 10 kips on bar, 10sec false grip hold on bar, 10 close grip push-ups, 10 walking lunges.
**Level 2+3 warm-up option – ROUND 1 = round 2 of Level 1 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) or false grip hang on straight bar for 10-20sec, 6-10 strict HSPU’s, 10 alternating pistols.
WOD –
Level 3 – SPORT
A. Snatch 2(80-85-90-95%x1), 2(80%x2)
>>>In Class
A. Legless rope climbs – AMRAP in 10 min (slow and steady, no rush – quality first)
B. Back squats 4(37.5%x20)
C. Row intervals – 1 min max effort – Every 4 min x 4-7 rounds based on time in class (till near end of class)
>>>After class
A. Chin over bar holds 4 x max effort minus 5 sec – rest as needed
Level 2 – FITNESS
A. Snatch 2(80-85-90-95%x1), 2(80%x2)
>>>In Class
A. Legless rope climbs or rope climbs – AMRAP in 10 min (slow and steady, no rush – quality first)
B. Back squats 4(37.5%x20)
C. Row intervals – 1 min max effort – Every 4 min x 4-7 rounds based on time in class (till near end of class)
>>>After class
A. Chin over bar holds 4 x max effort minus 5 sec – rest as needed
Level 1 – HEALTH
A. Rope climb practice – 10 minutes
B. Back squats 4×20 @ light load
C. Row intervals – 1 min max effort – Every 4 min x 4-7 rounds based on time in class (till near end of class)
SAT May 09/15
Regionals Cycle 5
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.
**Level 1 warm-up – ROUND 1 = 10 kips on bar, 10 strict ring rows, 10 push-ups, 10 prisoner squats, ROUND 2 = 10 kips on bar, 10 strict pull-ups, 10 close grip push-ups, 10 prisoner squats, ROUND 3 = 10 kips on bar, 10sec false grip hold on bar, 10 close grip push-ups, 10 walking lunges.
**Level 2+3 warm-up option – ROUND 1 = round 2 of Level 1 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) or false grip hang on straight bar for 10-20sec, 6-10 strict HSPU’s, 10 alternating pistols.
WOD –
Level 2&3 – FITNESS & SPORT
A. Snatch deadlift to high hang + low hang snatch + OHS 1+1+1 start at 40% and build to 65% in 5% jumps – EMOM
B. Clean and jerk 2(80-90-95%x1)
>>>In Class
A. HSPU’s 12×2 @ difficult scaling (elevation) – rest as needed
B. AMRAP in 20 minutes
– 6 HSPU’s
– 10 T2B
– 14 DU’s
Level 1 – HEALTH
A. HSPU’s practice in 10 minutes
B. AMRAP in 20 minutes
– 20 sec HS hold or 6 heavy DB push press
– 10 Knees ups
– 14 DU’s or skip rope
SUN May 10/15
Regionals Cycle 5
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.
**Level 1 warm-up – ROUND 1 = 10 kips on bar, 10 strict ring rows, 10 push-ups, 10 prisoner squats, ROUND 2 = 10 kips on bar, 10 strict pull-ups, 10 close grip push-ups, 10 prisoner squats, ROUND 3 = 10 kips on bar, 10sec false grip hold on bar, 10 close grip push-ups, 10 walking lunges.
**Level 2+3 warm-up option – ROUND 1 = round 2 of Level 1 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) or false grip hang on straight bar for 10-20sec, 6-10 strict HSPU’s, 10 alternating pistols.
WOD –
Level 2&3 – FITNESS & SPORT
A. Stone loading – load moderate stone 10×2 – rotate through group (not insanely heavy, just moderately heavy)
>>>In Class
A. Deadlift EMOM 10×1@70%
B. Complete 3 rounds for time;
– 50 pistols
– 7 MU’s
10 115/185# hang power cleans
Level 1 – HEALTH
A. Deadlift EMOM 10×1@70%
B. Complete 3 rounds for time;
– 50 pistols alternating scaling or 40 squats
– 7 pull-ups
10 65/95# hang power cleans or 75/115# deadlifts
