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