JUNE WEEK 3: 6/17-6/23

MONDAY: Michelle

BEST OF SYNERGY

Strength: 3x12

KB Double Push Press 16kg, 10kg

Tough Stuff! 3R 45s/15s Active Rest

Tuck Jump Burpees

One Arm American Swings R/L 12kg, 8kg

Superman Crunches

Floor Touch Jump Squat

Alternating Seated Press 12kg, 8kg

Elevated Heel Touches


Tuesday: Amber

BEST OF SYNERGY

Cardio Bodyweight Conditioner 1: 12M

5 Black Snatch R/L 16kg,10kg

8 Inchworms

10 Squat Hold Burpees

8 Triangle Crunch R/L

50 Jump Ropes

Cardio Bodyweight Conditioner 2: 12M

5 Jumping Double Rope Slam

8 Goblet Squat / Reverse Lunge Combo 16kg,10kg

10 Ankle Tap Push Ups

8 The Matrix

50 Jump Ropes


WEDNESDAY: Christina

BEST OF SYNERGY

Workout: Tabata 8R 20s/10s

M: 16kg W: 10kg

Tabata 1: Prisoner Lunge with Rotation / Jumping Lunges

Tabata 2: Cobra Burpee /  Deadman Push Up

Tabata 3: High Knees / Fast Feet

Tabata 4: Swinging OA High Pull R/L

Tabata 5: Squat Thrust Frog Jump / Sumo Squat Pulses

Finisher: 3R 30s/10s

X Plank

Tuck Crunch

Superman


THURSDAY: Bang

BEST OF SYNERGY

Ladders: 8-1

KB Suitcase Squats 20kg, 14kg

Walkouts

KB Seesaw Presses 16kg,10kg

Box Jumps

TRX Atomic Push-ups

Ladders: 1–4

Bear Crawl – LOG

Broad Jump Burpees

Pike Push Up

Tire Flips


FRIDAY: Bob

BEST OF SYNERGY

Strength Endurance: 5M Switch Arm Every 30s

One Arm Clean  16kg, 10kg

Strength Endurance: 4M Switch Arm Halfway

Swing / High Pull / Snatch Combo 16kg, 10kg

Leg Superior: 15M AMRAP

20 Bodyweight Close Stance Squats

15 2-Hand Swings to Eye Level 32kg, 24kg

10 V-Sit Ups

5 Levitation Squats R/L


SATURDAY: Julie

BEST OF SYNERGY

Passing the Torch Starter 3M

Agility Ladder High Knees with Med Ball Overhead Team Relay

2018 Synergy Olympic Games 23M TIME CAP

50 Luge (Mountain Climbers)

40 Ski Jumping (TRX Jump Squats)

30 Speed Skating (Goblet Curtsy Lunge)

20 Skeleton (Pushups)

10 Snowboarding (Rotational Jumps)

50 Cross-country Skiing (Switch Jumps)

40 Downhill Slalom (Tick Tocks)

30 Figure Skating (Pistol Squats 15 R/L)

20 Bobsledding (Tricep Dips)

10 Freestyle Skiing R/L (Plank Hip Dips)

June Week 2 6/11-6/16

MONDAY: Christina

BEST OF SYNERGY

Crazy 8s

Isol-8! 3-4R

8 Single Leg Box Squat R/L

8 Negative Push Ups

8 Prisoner Split Squats R/L 16kg,12kg

8 Overhead Tricep Extension 16kg, 10kg

8 Goblet Sumo Squat with Heel Raise 16kg, 12kg

8 Kettlebell Z Press R/L 16kg, 10kg

AbDomin-8! 3-4R

8 Mountain Climber Burpees

8 Switch Kicks R/L

8 Bird Dog R/L *Challenge Forearm Plank with Arm/Leg Raise

8 Tuck Jumps

8 Crunchy Frogs

 

TUESDAY: Amber

BEST OF SYNERGY

Technique Practice:

3x10 Barbell Deadlifts

M: 135lbs W: 95lbs

*Increase weight at every set !

Workout: 3R 40s/10s

M: 16Kg W: 10kg

Goblet Lateral Lunges R

Windshield Wipers

Goblet Lateral Lunges L

Halos

Sumo Jacks

Alternating Donkey Kicks

Swing-Catch-Squat

 

WEDNESDAY: Michelle M.

BEST OF SYNERGY

Jumpstart Your Heart! 4R AFAP

10 Figure 8 Snatches R/L 16kg, 10kg

10 Tasmanian Burpee Box Jumps

10 Alternating Jackknife R/L

30 Double Unders or 60 Reg Jump Ropes

Core Dominator Finisher

Coaches Choice

 

THURSDAY: Bang

BEST OF SYNERGY

Starter: 4R 30s/10s

Shuffle Up Downs

Russian Twists-NO BELL

Wall Balls

Back Attack: 16M AMRAP

4Curtis P Complex 16kg, 10kg

24 Plank Jacks

8 One Arm High Pull R/L 16kg, 12kg

24 Mountain Climbers

8 Dbl KB Deadlifts 24kg, 16kg

6 Floor Rows R/L 16kg, 10kg

 

FRIDAY: Bob

BEST OF SYNERGY

KB Conditioning:

3x10 Double Outside Swings 2x24kg+, 2x16kg+

Followed by:

3x10 Double KB Half Snatch 2x12kg, 2x8kg

Conditioning: R2

20 KB Jump Squats 24kg, 16kg

30 Hanging or Dip Bar Leg Lifts

40 Sledge Slams

50 Hand 2 Hand Swings 20kg,14kg

60 KB Sumo Squats on Tire 20kg,14kg

70 Rope Slams

 

SATURDAY: Michelle M.

BEST OF SYNERGY

Lean Legs! R3 50s/10s

American Swings

TRX Jump Squats

Goblet Side to Side Lunges

Tire Toe Taps

Wall Sit

Jump Rope

Toned Abs! R3 30s/5s

KB Superman Crunches

Bicycles

Plank Dips

Plank

Workouts June 4-9

MONDAY: Michelle

BEST OF SYNERGY

CARDIO OR BUST! 4R 50s/10s

M: 16kg W: 10kg

Double Jerk

Heel Grabbers

Skull Crushers

180 Degree Burpees

Lateral Lunge w/ KB High Pull

Criss Cross Jacks

  

TUESDAY: Amber

BEST OF SYNERGY

Mobility: 3R 

5 Wall Squats

10s Squat Sits

Strictly Strength!

Double KB Racked Squats

3x10 Increase Weight with Each Set

Strength Builder! 3R 

10 Goblet Walking Lungs R/L 16kg,10kg

10 Bent Over Row R/L 16kg, 10kg

10 KB Deadlifts 24kg, 20kg

10 Pull-Ups 

Finisher: 3R 20s/10s If Time

Wall Balls

Phoenix Crunchers 16kg, 10kg

Tricep Dips on KB

 

WEDNESDAY: Christina

BEST OF SYNERGY

Synergy HIITs The Zoo!!  4R 35s/5s

Starfish Abs

KB Cleans R/L

Crouching Tiger

KB Get Up Sit Up R/L  Beginners: no bell! 

Frog Jump Squat Thrust

KB Slingshots R/L

Alternating Donkey Kicks 

Team Relay Finisher: 5M AMRAP

LOG D&B

High Knees

Carioca

Power Skip

 

THURSDAY: Bang

BEST OF SYNERGY

Warmup: 2R 

10 Ribbons

10 Dead-man Pushups

10 Thread Needle Abs R/L

Kettlebell Segment: 8R 

30s Snatch 16kg/10kg

10s Lockout

Conditioning: 16M AMRAP

M: 20kg W: 12kg

8 Cobra Burpee

10 Figure-8 to a Hold

8 Goblet Reverse Lunge w/Kick  R/L

10 TRX Atomic Push-ups

8 Box Jumps

 

FRIDAY: Bob

Synergy Bodyweight Benchmark Workout

 

All Out Max Effort: 3M work, 1M rest

(Standards are listed)

 

Military Pushups

Strict Pullups

Squats

Burpees

500m Row

 

1) Push Ups: Arms must be with elbows in, go down to a minimum of 90 degrees at elbow, feet together, knees off ground.

 

2) Strict Pull Ups: palms face away from you, BUT you cannot kip, swing, or sway at all! If you choose to use a band you need to add additional reps of pull-ups per color increment of assistance.

Red/Black = Add 10 reps, Green = Add 20 reps, Orange = Add 30 reps

(Next time you do this try a more challenging band and do fewer reps.)

 

3) Squats: Place feet just outside of hip width apart, hips MUST go parallel to knees or the rep does not count! Torso must be vertical at both the top and bottom, no bowing forward. Remember, just because you have moved down does not mean you have squatted down properly and fully.

 

4) Burpees: chest to floor with a jump at the top, but you do not need to perform a jumping jack or overhead clap

 

5) 500m Row

 

NOTE: Start wherever you want, but we suggest doing your weak movements first and finish with your strengths. If you fall short in one exercise category you can dominate in another and increase your rank strategy.

 

HOW TO ACHIEVE RANK: In order to climb a level we need to have performed all the minimum number of reps for each exercise of that level. If we meet all the minimum criteria then we have achieved that level. Then we keep working up towards the next level each time we do this workout. Once we achieve all the minimum reps of that next level, then we can start working towards the higher-level that’s next.

 

We will be doing this benchmark workout every 6-8 weeks.

 

RANKING: To achieve a rank these are the minimum reps/time to perform.

Level 5:

Squats 130

Pull Ups 40

Push Ups 100

Burpees 45

Row 1:35-1:49

 

Level 4:

Squats 117

Pull Ups 36

Push Ups 75

Burpees 35

Row 1:50-1:59

 

Level 3:

Squats 110

Pull Ups 30

Push Ups 50

Burpees 25

Row 2:00-2:20

 

Level 2:

Squats 75

Pull Ups 25

Push Ups 45

Burpees 20

Row 2:20-2:44

 

Level 1:

Squats 50

Pull Ups 15

Push Ups 35

Burpees 15

Row 2:45-3:00

 

SATURDAY: Michelle M.

BEST OF SYNERGY

Army Of Two!

 

Circuit 1: Sumo Jump Squats / American Swings

Circuit 2: Burpees / Walking Prisoner Lunges

Circuit 3: Jump Ropes / Wall Balls

Circuit 4: Mountain Climbers / Russian Twist

 

Let's Finish Together: R3

10 Partner Leg Throws (each partner)

10 Partner Squat and Toss

10 Partner Windshield Wipers

 

WORKOUTS MAY 27-JUNE 2

MONDAY: Michelle M

WOD: 20M, AMRAP

4 Renegade Rows 2x16kg 2x10kg (Hands on handles, not bells, Push Up, Row R, Push Up,  Row L =1)

8 Broad Jump Burpees

16 TRX Triceps Extensions

32 Criss Cross Jacks

 

Finisher: 3R, 25S, 5S

Phoenix Crunchers 16kg 10kg

Super Plank Push Ups

 

TUESDAY: Amber

Power Starter: 8R (4M) 30s - Switch Arms Each Round

Men: 20kg + Women: 12kg +

2 Cleans

1 Push Press

1 One Arm Racked Squat

NOTE: Aim for 3 cycles through on each arm! If you are getting more, you need to go heavier!

 

Ladder Down! 16-12-8-4 (cap around 16M)

*No R/L #s, just do the total - so 16 would Be 8R/8L

*One exercise is meant to be done slower and the other is it’s “power” exercises*

KB Prisoner Reverse Lunge 20kg, 12kg *slow*

KB Swings 26kg, 20kg *power*

Single Z-Press 20kg,10kg *slow*

Jumping Pull-Ups *power*

Single Leg Deadlift 26kg, 20kg *slow*

Ball Slams *power*

 

Power Finisher: 2R 25s/5s

Tire Flips

Step Ups

Side Plank w/Leg Lift R

Side Plank w/Leg Lift L

*on side planks continuously bring leg up and back down, do not hold a “star plank”.


 

WEDNESDAY: Christina

4M AMRAP

10 TRX Jumping Lunges

10 Deadman Push Ups

10 Wall Balls

 

5M AMRAP

10 TRX Jumping Lunges

10 Deadman Push Ups

10 Wall Balls

10 KB Double Outside Swings

 

6M AMRAP

10 TRX Jumping Lunges

10 Deadman Push Ups

10 Wall Balls

10 KB Double Outside Swings

10 Squat Thrust Frog Jump (done before, refresher)

 

Jump-n-Abs 2R 25s/5s

Front-Back Jump Rope

Standing Pike Crunch R/L

Slalom Jump Rope

High Knee Chops R/L

 

THURSDAY: Michelle B.

Warmup: 3R

1 Spiderman Crawl LOG

5 Cossack Squats R/L

5 Ribbons R/L

 

WOD: 3-5-7-7-5-3

Floor Snatches R/L 16kg, 12kg

Plank Shoulder Taps R/L

Sledge Slams R/L

Supermans

 

Finisher: 4R

2 Man-makers

6 Burpees


 

FRIDAY: Bob

Power: Build up to this weight through a 4-5 lighter warm up sets of 3-5 reps each.

1x2 Deadlift @ 225lbs, 160lbs (These weights are firm. Do not exceed them.)

3x3 DL @ 190lbs, 130lbs (These weights are firm. Do not exceed them.)

 

Core Conditioning: 3R

15 Hanging Knees To Elbows (knees go higher you work you core more!)

10 Super Plank Push Up Alternating Knees To Elbows

50 Jumping High Knees


 

SATURDAY: BEST OF SYNERGY

Circuit Saturday!

Circuit #1: 3R, 45s/15s

Jumping Jack with Med Ball Press

Plank Jacks

Skater Lunges


Circuit #2: 3R, 45S, 15S

Carioca w/ Med Ball (D&B for 45s)

Plank Hip Dips

Side Step Swings


Circuit #3: 3R, 45s/15s

180 Degree Jump Squats

V-ups

American Swings w/ Twist

NEW Synergy 3-Day Split Program

Synergy Kettlebell Class

Our goal is to help our members progress in whatever area you want to improve, such as squats, push ups, pull ups, or ________ (insert your goals).

 

We've refined our current program and created a more predictable cycle for our programming for the practical progression of each of our individual goal(s).

 

With our new 3-day split program’s unique structure, we have designed it so you can, and are encouraged, to come 5-6 days a week and you won't overtrain because of specifically how we will be balancing workouts each day.

 

See a peek inside our exact training split.

http://bit.ly/Synergy3DaySplit

 

"Fitness Is Not My Passion"

One of our Synergy rock stars sent this in to us and we LOVE it!

"I am a 36 year old female, I work full-time, I have a family... A husband and a child that I value as important to me. Fitness is not my personal passion in life, but I want to take care of myself so that I am healthy to take care of my family. I don't have a whole lot of time in my day. So when I workout I want to feel empowered, I want enough variety to keep things interesting, I do not want to get hurt, and I do not want to go so hard that I am sore for days. It's important to me to appreciate my body and to be as healthy in my shape that I was born into as I can. Synergy gives me exactly what I need."