CrossFit WOD's June 13-19, 2016.

SYNERGY STRENGTH APP

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**Get it at your APP store now - search "Synergy Strength member APP"

Synergy Rookie/Amateur Strongman Show is July 09, 2016.  Central will be closed all day for the show, but SE will be open for a team wod.  Be sure to make it back and take in the show as it is one of the provincial qualifier events.  

Mackie Physiotherapy is at Synergy Strength.  We are excited to have Tyler Van Impe join us every Thursday from 2:30-6:30pm to offer his services.  We say it al the time - use professional services that know your sport and believe in what you do. If you need assistance with anything please get booked in with Tyler. 

KBclub.jpeg

Synergy Kettlebell Training course next weekend - Join Lane Britnell as he goes through the basics of Kettlebell training.  Lane will cover the Get-up, swings and much more with regard to training with the KB.  He will be starting a KB training club in July that we are very excited to get started.  Come learn more about the sport and its training. 

We are excited to have partnered with Hercs.  Our new store front products are all supplied by Hercs.  Think of us as Hercs location #3 in Saskatoon.  Come check out the new things we have in the store front.  We will be doing taste tests over the next month for members. 

We are excited to have partnered with Hercs.  Our new store front products are all supplied by Hercs.  Think of us as Hercs location #3 in Saskatoon.  Come check out the new things we have in the store front.  We will be doing taste tests over the next month for members. 

Synergy South East morning classes are coming back in July.  Read more HERE


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 JUNE 13/16

Garth - week 04

WOD

Level 2&3 - Fitness & Sport

>>>Pre-Class

A1. Weighted alt. pistol (KB or DB) 4x10 (5l/5r)

A2. Ring dip 4x equal reps (8 min)

B1. Depth jumps 4x8

B2. Push-ups 4xequal reps (8 min)

**Equal reps means keep each set the same - shoot for 8 min reps.

**LV3 Only

>>>In class

A. Deadlift 2(82.5%x3)

B. “Beat2”

Alternate with a partner;

- Run 100m

- Run 200m

- Run 400m

- Run 600m

- Run 800m

- Run 600m

- Run 400m

- Run 200m

- Run 100m

Level 1 - Health & Elements

A. Deadlift 2x3 - across

B. “Beat2”

Alternate with a partner;

- Run 100m

- Run 200m

- Run 400m

- Run 600m

- Run 800m

- Run 600m

- Run 400m

- Run 200m

- Run 100m

**remove 800 + 600 if necessary.

TUESDAY JUNE 14/16

Garth - week 04

WOD

Level 2&3 - Fitness & Sport

>>>Pre-Class

A. Tire flip + sledge hammer swings 4(4+20) - rest as needed

>>>In Class

A. Back squat 75%x4, 80%x3, 2(82.5%x2)

B. “Timmy”

5 rounds for time

- 5 deadlift @ 95/135#

- 5 power clean @ 95/135#

- 5 shoulder to overhead @ 95/135#

- 10 pull-ups

- 10 push-ups

- 20 squats

>>>Post Class

A. 20 KB TGU’s @ moderate load - not for time, just get them done

Level 1 - Health & Elements

A. Back squat 1x4, 1x3, 2x2 - build throughout

B. “Timmy”

5 rounds for time

- 5 deadlift @ 75/115#

- 5 power clean @ 75/115#

- 5 shoulder to overhead @ 75/115#

- 10 pull-ups

- 10 push-ups

- 20 squats

**Time cap 17min

WEDNESDAY JUNE 15/16

Garth - week 04

WOD

Level 2&3 - Fitness & Sport

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

Level 1 - Health & Elements

A. Empty bar snatch positions - coach will work through the positions and discuss (think of as extended warm-up routine)

B. “Niche”

Complete 7 rounds for time of;

- 7 thrusters @ 65/95#

- 7 KTE

- 49 DU’s

THURSDAY JUNE 16/16

Garth - week 04

WOD

Level 2&3 - Fitness & Sport

>>>Pre-Class

A1. Rope climb 5x2

A2. High hang unbroken power cleans 5x8

- Choose a load that allows you to cycle quickly from high hang

>>>In Class

A. Bench press 5x2 - build to heavy set

B. “Kuala”

- Row 1000m

Then 21-15-9 of;

- KBS @ 16/24kg

- OHS @ 75/115#

- Burpees

Level 1 - Health & Elements

A. Bench press 5x2 - build to heavy set

B. “Kuala”

- Row 1000m

Then 21-15-9 of;

- KBS @ 12/16kg

- OHS or FS or Goblet squat @ 75/115#

- Burpees

**scale loads

FRIDAY JUNE 17/16

Garth - week 04

WOD

Level 2&3 - Fitness & Sport

>>>Pre Class

A. Kick-up to roll-out x 8 reps

B. Teddy bear to HSPU (free) - play with this skill for 5 min

**goal is to hit a free HSPU and come back down under control...use good roll-out technique.

C. HS hold for time (free) - 5 min practice

**We are doing HS walking every week as it is such a major part of our sport now we NEED to be excellent at it.  Volume, practice, and focus is needed weekly.

>>>In Class

A. “Presshiit”

- 5 press

- 6 burpee MU’s

- 15 D-ball slams

Every 4 min x 6 rounds

>>>Post class

A1. Seated DB press (neutral grip) 4x12 - light - rst 10 sec

A2. Bent over DB lateral raises 4x10 - rest 10sec

A3. Cable rope press-downs 4x8 - rest 10sec

A4. DB bicep curls 4x6/arm - rest as needed

Level 1 - Health & Elements

A. “Presshiit”

- 5 press

- 6 burpee pull-ups or 8 pull-ups

- 15 D-ball slams

Every 4 min x 6 rounds

SATURDAY JUNE 18/16

TODAYS SESSION IS AT SOUTH EAST - Weightlifting class is still on at Central. 

Garth - week 04

WOD

Level 2&3 - Fitness & Sport

>>>Pre-Class

A. Power snatch 3(60%x3)

B. Snatch 2(70%x3), 2(77.5%x2)

C. Clean 4(77.5%x2)

D. Jerk from rack 2(67.5%-72.5%-77.5%x2)

E. Back squat 80%x5, 82.5%x4, 85%x3

ALL Levels

PARTNER WOD @ SE

Synergy Summer Saturdays

A. “Freaky”

AMRAP in 20min

- Partner 1 - Run 400m

- Partner 2 - 10 KB or DB swings + 10 squats

**Partner 2 does as many reps as possible while the other partner runs, rotate and keep going for 20min

SUNDAY JUNE 19/16

Garth - week 04

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. Jerks from rack 10x2 EMOM @ mod load

B. “Coffee”

5 rounds for time

- 200m run

- 20 wall ball

- 10 DB power snatch (alt) @ heavy load

**Do outside on dock...why?...why not?