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