Read about our NEW South East Location. (Synergy Strength SE). HERE
**This week is a shortened week with the Monday Stat holiday and the Gym closed on Sunday for the Synergy Rookie Strongman Comp. The rest days have been adjusted (actually taken out) this week. You all have 5 days straight of workouts (Monday and Sunday become rest days).
MON May 18/15
GYM CLOSED for Stat Holiday
TUES May 19/15
Regionals Cycle 6
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 2(50%x3), 2(60%x2), 70%x2, 80-85-90-95-100+%x1 – work to max
>>>In Class
A. Deadlifts 10×1 @ 70% – EMOM
B. AMRAP in 10 min of 75/115# shoulder to overhead – Every time you break a set complete 50DU’s.
**Record total shoulder to overhead completed.
Level 1 – HEALTH
A. Deadlifts 10×1 @ 70% – EMOM
B. AMRAP in 10 min of 75/115# shoulder to overhead – Every time you break a set complete 50DU’s.
**Record total shoulder to overhead completed.
Regionals Team WOD
Event #1
– Partner Deadlifts
– Synchro Pull-ups
Regional Team WOD
Event #2
– 175 snatches
– 25 rope climbs
– 115 thrusters
WED May 20/15
Regionals Cycle 6
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. Power snatch + OHS 8(75%x1+2) – EMOM
>>>In Class
A. Clean + front squat + jerk 4(75%x1+2+1)
B. Complete 5 rounds for time;
– 8 105/185# bench press
– 10 pull-ups
**Siwak needs to do 12 bench press (still try to beat him)
Level 1 – HEALTH
A. Clean + front squat + jerk 4×1+2+1 or Front squat from rack + jerk 4×3+1 @ moderate loads
B. Complete 5 rounds for time;
– 8 105/185# bench press
– 10 pull-ups
**Siwak needs to do 12 bench press (still try to beat him)
Regionals Team WOD
Event #3
– Treadmill + wall ball (team)
Event #4 +5
– Snatch (test) + HS Walk
THURS May 21/15
Regionals Cycle 6
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 load stone 10×2
>>>In Class
A. Back squats 4(70%x5)
B. Complete for time;
– Row 1000m
– 40 wall ball
– Row 750m
– 30 wall ball
– Row 500m
– 20 wall ball
Level 1 – HEALTH
A. Back squats 4×5 @ moderate/light load
B. Complete for time;
– Row 1000m
– 40 wall ball
– Row 750m
– 30 wall ball
– Row 500m
– 20 wall ball
Regionals Team WOD
Event #7
FRI May 22/15
Regionals Cycle 6
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. Gymnastics EMOM
– 1-2 Bar MU’s (banded if necessary)
– 2-4 pistols alternating
– 2-4 Strict HSPU’s (banded if necessary)
6 rounds
>>>In Class
A. Complete for time
– Row 2000m
– 50 OHS @ 75/115#
– 50 T2B
– 150 DU’s
– 50 power cleans @ 75/115#
– 50 box jump overs @ 18/24”
**Cap 28 min
Level 1 – HEALTH
A. Complete for time
– Row 1500m
– 50 OHS @ 55/95#
– 50 T2B or knee-ups
– 150 DU’s or skip ropes
– 50 power cleans @ 55/95#
– 50 box jump overs @ 12/18”
**Cap 28 min
SAT May 23/15
Regionals Cycle 6
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
>>>In class
A. Jerk from rack 12×1 – EMOM @ moderate load
B. Complete 5 rounds for time;
– 3 rope climb
– 15 power snatch @ 65/95#
Level 1 – HEALTH
A. Jerk from rack 12×1 – EMOM @ moderate load
B. Complete 5 rounds for time;
– 3 rope climb from lying or 12 ring rows
– 15 power snatch @ 45/65#
SUN May 24/15
GYM CLOSED for Synergy Rookie Strongman Comp
