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)