There have been indications of the HEALTH, FITNESS, SPORT concept beginning for a while now and this week it all begins. The concept is simple – everyone that comes to Synergy comes for different reasons and we have narrowed them down to 3 main ones – health, fitness or sport. We feel that health and fitness are very closely linked (actually directly linked) and that sport has different focus and goals all together. So, the changes are very minimal for the group class – the main changes are that the Competitive Tiggers will now be completing their own program, which is separate from the regular group class. As we grow and become more directed towards a true sport program it is becoming harder and harder to program all workouts overlapping each other in one harmonious program. Sport to me are all those individuals training to compete in CrossFit, we are all competitive in our own way, but for many (the Synergy Strength regional team as an example) is focused on training for their SPORT, which is CrossFit at a competitive level. Due to the level of training demands for SPORT it is imperative to provide a program that matches the goals.
So, long story short we will now have two fully separate program – HEALTH & FITNESS and SPORT. Very little changes occur for the health and fitness group class, but the programming model will change a more for the SPORT group with a degree of focus towards competition.
As a group class HEALTH & FITNESS member – if you wish to add more variety or specifics to your own program we now offer weightlifting classes and next week powerlifting classes as well that anyone can drop in on at any time. So if you feel like doing 2 group classes a week and one powerlifting class with one weightlifting class – you can. Synergy now offers so many training options that you can easily create your own weekly routine based on your interests.
MON June 17/13 – Prep 1, Week 1
WARM-UP Synergy warm-up,
WOD –
A1. Back squat 5×6-8 @ 3010 – Every 4 min
A2. Pull-ups (supinated) 5×6-8 @ 3010 – 10-30sec after a1.
B. AMRAP gym length sprints in 30sec – Every 4 min x 3 rounds
Record – BS load, Pull-up load or bands, total gym lengths completed.
Progressions – BS – DB squats. Pull-ups – ring rows
WOD Guidance –
a1. Work to max effort load of 8 @ prescribed tempo (3 down, 0 hold in bottom, 1 second up, 0 hold at top).
a2. Work to a max effort load or lowest possible band building on each set.
b. Max effort – lots of rest and few rounds, so giver
TUES June 11/18 – Prep 1, Week 1
WARM-UP Synergy warm-up,
WOD –
A. In 75 sec complete;
– 5-7 press
– 8-12 DB RDL
– D-ball slams for the remainder of 75sec
Every 5 min x 6 rounds
Record – press loads, DB RDL load, bes d-ball slams
Progressions – Press – seated incline DB press, DB RDL- loads. D-bal = loads.
WOD Guidance –
a. Work at sets across at a heavy load of press. DB RDL’s – back position needs to be maintained throughout.
WED June 12/19 – Prep 1, Week 1
WARM-UP Synergy warm-up,
WOD
A1. Snatch deadlifts 5×4-5 @ 4010 – Every 2min
A2. Garhammers 5×4-6 @ 3010 – Every 2 min
A3. DB bench press @ 3010 5×5-7 – Every 2 min
6 rounds
Record – Snatch loads, DB bench loads.
Progressions – Snatch deadlifts – ROM, use plates. Garhemmers – knee-ups, reverse sit-ups. DB bench press – loads
WOD Guidance
a1-3. Build on all sets throughout to maximal efforts. Tempo is meant to be kept as tight as possible (reminder the eccentric number is most important).
THURS June 13/20 – Prep 1, Week 1
WARM-UP
Synergy warm-up,
WOD
A. In 60sec complete;
– 3-5 front squats
– 8-12 kipping pull-ups
– Box jumps for the remainder of 60sec
Every 4 min x 6 rounds
Record – Front squat loads, best box jump number
Progressions – Front squat – arms extended if tight front rack, or back squat. Pull-ups strict if overly restricted overhead. box jumps – height.
WOD Guidance
a. Work to a heavy set of front squats in warm-up and stick for sets across in workout. Improper from will not be allowed as multipel sets of front squats are very difficult to maintain so coaches will watch for form deviations and take load off where necessary. Box jumps need to be quick and unbroken.
FRI June 14/21 – Prep 1, Week 1
WARM-UP
Synergy warm-up,
WOD
A. 30sec on, 30sec off of the following movements for 26 min;
– 16/24kg KBS
– 30/40# DB push press
– Empty bar jumping back squats
– Ring rows
– DU’s
– 95/135# deadlift
– Push-ups
– Alt. BW lunges
– 25/35# DB prone incline rows
– Airdyne sprint
– 20/28kg KB swing high pulls
– 14/20# Wall ball
– Row sprint
Record – attendance – this is too much to count
WOD Guidance –
a. Love them or hate them, they are back for prep 1 phase. 30sec on 30sec off for a very long time. Complete 2 total rounds of the workout above. Start at any station you like and rotate through the circuit. This is a great PREP phase workout – it is considered an aerobic interval workout with multiple movement patterns chosen. Sweaty one for sure.
SAT June 15/22 – Prep 1, Week 1
WARM-UP
Synergy warm-up,
WOD
STRONGMAN
A. Rotate through the stations with 30sec of work – every 2 min;
– Tire flips
– Rope climbs
– Heavy sled drag forward
– Heavy sled rows
– 75/115# axle clean and jerk
– Sandbag Zercher carry
3 rounds
Record – total reps completed – gym length = 1.
Progressions – tire flips – use a partner to spot the tire. rope climbs – sitting rope pull-up, lying straight body rope pull-up, 1/2 rope climb. Heavy led drag and row – load. Clean and jerk – deadlifts and load. Zercher carry – load.
WOD Guidance
a. Rotate through each of these stations with 30sec of wrok at each station every 2 minutes. Try to maintain your efforts across each round.
SUN June 16/23 – Prep 1, Week 1
WARM-UP
Synergy warm-up,
WOD
A1. Back squat 5×6-8 @ 3010 – Every 4 min
A2. Pull-ups (pronated) 5×6-8 @ 3010 – 10-30sec after a1.
B. AMRAP burpees in 30sec – Every 3 min x 3 rounds
Record – BS load, Pull-up load or bands, total burpees completed.
Progressions – BS – DB squats. Pull-ups – ring rows
WOD Guidance
a1+2 – build on each set – working to a maximal load. Build load in squat and drop bands in pull-ups each round for pull-ups.
b. max effort – fly and die.
