Merry Christmas everyone – enjoy your time off. Gym schedule is altered this week – please check HERE
MON December 23/13
WARM-UP – walking – on toes, on heels, toes in, toes out, heel to toe, high knee pull-in, cradle pull-in, bum kickers, walk toe sweeps, spidermans, core rotations, arm swings forward, arm swings backward, skip with high arm swing, wrist rolls. Then,
WOD –
A1. Back squats 1×10, 1×8, 1×6, 1×4, 4×2 – rest as needed
A2. Pull-ups (strict pronated) 4x reps (max 10 before loading)
B. Sled circuit;
– Sled forward run
– Sled rows
– Sled backward walk
Rest as needed x 4-5 circuits
Record – back squat loads
WOD Guidance;
a1+2. Warm-up back squats slowly and then complete 4×2 at sets across. The pull-ups can be done alternating with the squats and done for reps (min5, max 10) – load after 10, band up if can not do 5.
b. sled circuit – love this stuff. Load sled heavier on each set, but ensure that it can be done unbroken. run the first length forward (straps over shoulders) and then complete sled rows on the way back (keep back set and pull to a stable compact shoulder), then finish with a long backward walk (Quad death)
TUES December 24/13
Gym Closed for Christmas Eve
WED December 25/13
Gym Closed for Christmas Day
THURS December 26/13
Gym Closed for Boxing Day
FRI December 27/13
WARM-UP – walking – on toes, on heels, toes in, toes out, heel to toe, high knee pull-in, cradle pull-in, bum kickers, walk toe sweeps, spidermans, core rotations, arm swings forward, arm swings backward, skip with high arm swing, wrist rolls. Then, explain each station and its techniques and do a few light test runs fo loads
WOD –
A. Strongman circuit;
– Yoke walks at moderate load – 2 gym lengths
– Farmers walks – 2 gym lengths
– Sandbag zercher carry – 2 gym lengths
B. Gym sprints – 12 lengths Every 5 minutes x 2 rounds.
Record – best sprint time
WOD Guidance
a. Strongman circuit – we will set-up a couple of yokes to differing heights and weights along with different dumbbells and handle weights for farmers walks. Then to finish the circuit/medley we will carry sandbags. Everyone starts at the yokes and each person will start the next station when the earlier station has been complete – kind of like a conga line.
b. max all out sprints for 12 lengths – fly and die fro two rounds.
SAT December 28/13
WARM-UP – walking – on toes, on heels, toes in, toes out, heel to toe, high knee pull-in, cradle pull-in, bum kickers, walk toe sweeps, spidermans, core rotations, arm swings forward, arm swings backward, skip with high arm swing, wrist rolls. Then,
If you are coming to the Monster Lift-Off tomorrow please take this day as a ret day to be ready for the onslaught that is the Lift-off.
WOD –
A. Power clean triple – work to moderate/heavy set in 20 minutes
B. AMRAP in 10 minutes of;
– 2 power clean at lighter load than a (15-20%)
– 8 push-ups
– 10 sit-ups
Record – power clean loads, reps in b.
WOD Guidance
a. Work to a moderate/heavy load on the triple power clean. Then drop the loads for b.
b. With the lower Power clean load complete a 10 min AMRAP.
SUN December 29/13
WARM-UP – walking – on toes, on heels, toes in, toes out, heel to toe, high knee pull-in, cradle pull-in, bum kickers, walk toe sweeps, spidermans, core rotations, arm swings forward, arm swings backward, skip with high arm swing, wrist rolls. Then,
WOD –
MONSTER LIFT -OFF – the gym will be open from 9:00am-2:00pm for this event, you may show up at any time and complete the session. Go HERE to read more about the Lift-Off.
Record – total of combined lifts
WOD Guidance
Have fun – this is a Synergy Strength yearly event and it is a blast.
