CrossFit WOD's May 23-29, 2016.

Check out the NEW Synergy Strength APP - read more about it HERE. 

- Online professional service appointments

- Easy access to the website

- Easy access to weekly WOD's 

 


Mackie Physiotherapy is back - read more about booking appointment HERE.  Mackie starts June 03 @ Synergy. 


We are super Happy to announce that SE will continue to move forward as a part of the Synergy Family.  Read more HERE


Synergy is happy to be hosting one of the Provincial qualifying Strongman shows for this years CAASA season - read more HERE


Club Mynx - Brigette and Shaunda are hosting a Synergy Strength Sports Fundraiser at Club Mynx - come learn to pole with these fine ladies.  Read more HERE.


Saturday Weightlifting sessions  Every Saturday @ 10-12 we will be hosting open weightlifting sessions for members and non-members. Come join the Synergy weightlifting team - you will be guaranteed to learn something. 


GARTH

Getting ready for the big show coming to Saskatoon with our newest program - GARTH.  This is a full 16 week cycle of STRENGTH.  As the season comes to an end for most, it is time to focus on a few basics and return to some roots of working out.  Lots of lighter loads, more technical stuff, and loads of quality strength work completed.  By no means will be avoiding our conditioning work, as we will be adding more summer sessions and aerobic base work as well.  The cycle of rest days will remain the same as the last program - T2W will shut down very soon only to re-start leading into the BCBD in September.  This program will ride us all the way to the BCBD. 


MONDAY MAY 23/16

Garth - week 01

WOD

Level 2&3 - Fitness & Sport

>>>Pre-Class

A. Complete 4 rounds  not for time

- 10 T2B

- 20 KB snatches @ 16/24kg (10l10r)

**Rest as needed and attempt to go unbroken in all sets

>>>In Class

A. Back squat 60%x8, 65%x6, 70%x4

B. “Herschel”

Complete 2 rounds for time;

- 15 burpees

- 15 Pull-ups

- 15  Thrusters @ 55/75#

Rest 2 min - repeat

TUESDAY MAY 24/16

Garth - week 01

WOD

Level 2&3 - Fitness & Sport

>>>Pre-Class

A. HS shoulder taps on wall 3x30sec

B. Parallette HS negatives 5x2 a slow as you can

**A&B LV3 only

C. Power clean + clean 4(5+5) @ 95/135# - rest as needed

**sets should be unbroken - and or remove load to ensure unbroken sets (not necessarily touch and go)

>>>In Class

A. Press 5x4 @ 6.5rpe

B. “Trade”

Complete 3 rounds for time;

- 50 wall ball @ 14/20#

- 30 DB push press @ 30/40#

Rest 1 min

WEDNESDAY MAY 25/16

Garth - week 01

WOD

Level 2&3 - Fitness & Sport

- Rest Day (Full Rest - Mobility, stretch, and foam roll)

Level 1 - Health & Elements

A. Free HS holds 4x10-30sec

B. “HQ”

- 1 min DB hang cleans @ 30/45#

- 1 min burpees

- 1 min T2B

-2 min DB hang cleans @ 30/45#

- 2 min burpees

- 2 min T2B

- 1 min DB hang cleans @ 30/45#

- 1 min burpees

- 1 min T2B

THURSDAY MAY 26/16

Garth - week 01

WOD

Level 2&3 - Fitness & Sport

>>>Pre-Class

A. HS walking practice 10x10’, then max distance in 2min

>>>In Class

A. “Becnhiit”

Complete;

- 8 Bench press

- 12 pull-ups

- 8 Box jump overs @ 24/27”

Every 5 min x 5 rounds

FRIDAY MAY 27/16

Garth - week 01

WOD

Level 2&3 - Fitness & Sport

>>>Pre-Class

A. Rope climbs x 10

>>>In Class

A. Deadlift 3(75%x5)

B. Deadlift to knees 3(70%x3)

C. “Mark”

Complete 1 round every 2 min x 6 rounds

- 10 95/135# power cleans

- 15 wall balls

**adjust numbers to be able to complete work with at least 30sec rest each round

SATURDAY MAY 28/16

Garth - week 01

WOD

Level 2&3 - Fitness & Sport

>>>Pre-Class

A. A. Snatch 2(60-65-70%x3)

B. Clean and Jerk 2(60-65-70%x2)

>>>In Class

A. Back squat (low bar) 3(75%x5)

B. Back  squat (high bar) 1(50%x10)

C. “Workshop”

AMRAP in 9min

Complete;

- Pistols

- DB snatches

- Burpees

2.4.6.8.10….

SUNDAY MAY 29/16

Garth - week 01

WOD

Level 2&3 - Fitness & Sport

- Active Recovery (go for a hike, swim, bike ride, run, walk, paddle board, kayak, yoga, foam roll, stretch, etc. - do so at low intensity only - this is a recovery session)

Level 1 - Health & Elements

A1. Pendlay rows 5x8

A2. Push-ups 5x reps (minus 3-5)

B. “Design”

AMRAP in 10min

- 50 DU’s

- 10 pull-ups