CrossFit WOD's May 30- June 05, 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 

Download at IOS app store


Mackie Physiotherapy is back - download the new Synergy App to book appointments or contact the front desk for booking times.  Mackie will be at Synergy every Thursday 2:30-6:30pm. This is a great addition to our family of professional services. 


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.

If you want to get in on this please sign-up at the synergy Strength Store 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. 


YOUTH/JUNIOR STRONGMAN CAMP

This Saturday Coach Haley will be hosting a youth/junior strongman camp from 9am-12pm.  Youth 6-12 years of age are welcome to attend this fun, educational, and physical few hours of training.  Registration is $30/participant.  Get involved. 


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 30/16

Garth - week 02

WOD

Level 2&3 - Fitness & Sport

>>>Pre-Class

A. Complete 4-5 rounds NOT for time;

- 6-8 Parallel bar dips

- 5-7 strict pull-ups

- 4-6 Strict T2B (back supported)

- 15 OHS @ a LIGHT unbroken load

>>>In Class

A. Deadlift 3(77.5%x5), 1(82.5%x3)

B. Deadlift to knees 2(72.5%x3)

C. “Beat it”

AMRAP in 6 min

- 6 power snatches @ 75/115#

- 6 HSPU’s

Rest 2min

AMRAP in 6min

- 6 deadlifts @ 75/115#

- 6 push-ups

Level 1 - Health & Elements

A. Deadlift 3x5, 1x3

B. Deadlift to knees 2x3

C. “Beat it”

AMRAP in 6 min

- 6 power snatches @ 55/75#

- 6 HSPU’s

Rest 2min

AMRAP in 6min

- 6 deadlifts @ 65/85#

- 6 push-ups

TUESDAY MAY 31/16

Garth - week 02

WOD

Level 2&3 - Fitness & Sport

>>>Pre-Class

A. Sled arm over arm x 6 lengths of room

**Load sled with heavy load and attach the long skinny rope.  Arm over arm with little hip movement - focus on the upper body pulling.

B. KB Snatches 5x10/hand @ moderate load

>>>In Class

A. Back squat 65%x7, 70%x5, 75%x3

B. “Partner Thruster/Row”

Complete for time;

- 21 DB thrusters @ 30/45#

- 40 Calorie row

**Each partner completes above work alternating

- 18 DB thrusters @ 30/45#

- 35 Calorie row

**Each partner completes above work alternating

- 15 DB thrusters @ 30/45#

- 30 Calorie row

**Each partner completes above work alternating

Level 1 - Health & Elements

A. Back squat 7-5-3 - building

B. “Partner Thruster/Row”

Complete for time;

- 21 DB thrusters @ 20/35#

- 40 Calorie row

**Each partner completes above work alternating

- 18 DB thrusters @ 20/35#

- 35 Calorie row

**Each partner completes above work alternating

- 15 DB thrusters @ 20/35#

- 30 Calorie row

**Each partner completes above work alternating

WEDNESDAY June 01/16

Garth - week 02

WOD

Level 2&3 - Fitness & Sport

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

Level 1 - Health & Elements

A. Hang power snatch 10x2 - EMOM # moderate load

B. Complete 3 rounds NOT for time;

- 6-8 Parallel bar dips

- 5-7 strict pull-ups

- 4-6 Strict T2B (back supported)

- 15 OHS or front squat @ a LIGHT unbroken load

**No more than 10min

C. Thrusters - 3 rounds @ 65/95# - 1 min rest between

**must be unbroken on first set - choose load that allows unbroken.  Stamina is worked on here not strength so do not overload.  

THURSDAY June 02/16

Garth - week 02

WOD

Level 2&3 - Fitness & Sport

>>>Pre-Class

A. Complete EMOM;

- 1 legless rope climb

- 10 unbroken hang power cleans @ 75/115#

Rest as needed

- 1 rope climb (with feet)

- 5 hang cleans (full) @ 75/115#

4 round of all (8 rope climbs)

LV3 only

B. Press 4x6++

++means build from 65% to a heavy load (take 12 min to do so)

>>>In Class

A. “Express”

- 75 calorie row

- 75 burpee over bar

- 75 push jerk @ 85/125#

- 75 deadlift @ 85/125#

- 75 KTE

- 750m run (only if dry) or 300 DU’s

**time cap of 27 min

Level 1 - Health & Elements

A. “Express”

- 50 calorie row

- 50 burpee over bar

- 50 push jerk @ 85/125#

- 50 deadlift @ 85/125#

- 50 KTE

- 750m run (only if dry) or 200 DU’s

**time cap of 27 min

FRIDAY June 03/16

Garth - week 02

WOD

Level 2&3 - Fitness & Sport

>>>Pre-Class

A. Front squat 65%x5, 70%x4, 75%x3, 80%x2, 85%x1

B. HS shoulder taps on wall 3x20-30

C. HS wall walk-up x5-6 or 20’ 4 min of 20’ HS walks

**Not for time, just get work done.

>>>In Class

A. “Benchiit”

Complete Every 5min x 6 rounds

- 8 Bench press

- 4++ unbroken MU’s

- 8 DB burpees @ 30/45#

**MU’s - need to do at least 4 or more otherwise choose C2B pull-ups.

>>>Post class upper back bodybuilding work

A1. DB seated presses (light to moderate) 4x10 - rest 10sec

A2. DB bent over rows (two DB’s) 4x10 - rest 10sec

A3. DB prone seated (face into incline bench)  lateral raises 4x10 - rest 10sec

A4.  DB muscle snatch from floor 4x10(5l/5r) - rest as needed

**complete in circuit style with little rest between sets, but as much as needed between circuits.

Level 1 - Health & Elements

A. “Benchiit”

Complete Every 5min x 6 rounds

- 8 Bench press

- 12 pull-ups

- 8 DB burpees @ 20/35#

SATURDAY June 04/16

Garth - week 02

WOD

Level 2&3 - Fitness & Sport

>>>Pre-Class

Weightlifting Saturdays (10am-12pm)

>>>In class

A&B - skip

C. “Mouse”

Complete for time;

- 75 Wall balls

- 50 T2B

- 50 Wall balls

- 25 T2B

Level 1 - Health & Elements

A. Back squat (low bar) 3x4

B. Back squat (high bar) 1x12

C. “Mouse”

Complete for time;

- 50 Wall balls

- 30 T2B

- 30 Wall balls

- 20 T2B

SUNDAY June 05/16

Garth - week 02

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

A. Hs holds with partners - try walking, doing shoulder taps, or just balancing - 5-10min

B. “Print”

Complete 10-9-8-7-6-5-4-3-2-1 of;

- Power cleans @ 95/135# or Deadlifts @105/155#

- Parallel bar dips or push-ups