CrossFit WOD's June 06-12, 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. Learn more about Mackie Physiotherapist Tyler Van Impe HERE

Rookie_amateur strongman_show.png

Synergy Strength is happy to host a Rookie/Amateur Strongman Show on July 09, 2016.  Feel free to register as a rookie as this show is open to all and of course put this date in your schedule to ensure that you come cheer on all athletes competing. Lear more HERE

Weightlifting classes are opened up to everyone for the summer on Monday's and Saturday's.  If you want to get a bit more help on your weightlifting movements these classes are for you.  Monday 5-7pm and Saturday 10-12pm - open to anyone and everyone.  Come join us. 

For the next three weeks we are going to be closing shop at Central on Satruday and heading over to South East for a BRING A FRIEND DAY team wod.  Class times will remain the same, extra coaches will be added, and the same amount of fun had. Read more about it HERE and be sure to plan this into your schedule. The gym will be open at Central for Specialty sports and weightlifitng class only. 


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 06/16

Garth - week 03

WOD

Level 2&3 - Fitness & Sport

>>>Pre-Class

A. Double russian KBS 4x15 @ chosen load

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

>>>In class

A. Back squat 70%x6, 75%x4, 80%x2

B. “Sail”

3 rounds for total points

Min 1 - HS walk for distance

Min 2 - OHS @ 115/185#

Min 3 - Burpee pull-ups

Min 4 - Shoulder to overhead @ 115/185#

Min 5 - Rest

>>>Post Class

A. Ab wheel roll-outs 4x10-12

Level 1 - Health & Elements

A. Back squat 1x6, 1x4, 1x2

B. “Sail”

3 rounds for total points

Min 1 - DB Push press @ heavy load

Min 2 - OHS or FS @ moderate load

Min 3 - Burpee pull-ups or burpee with jump to touch rig

Min 4 - Shoulder to overhead @ same load as squats

Min 5 - Rest

TUESDAY June 07/16

Garth - week 03

WOD

Level 2&3 - Fitness & Sport

>>>Pre-Class

A. Ring MU + ring dip 5x1+reps or 1+4 (repeat)

**last one means do 1 MU then 4 dips and repeat as one set

B. Pistols x50 - not for time

**LV3 Only

C. Clean ladder (as fast as possible)

60%x5, 65%x4, 70%x3, 75%x3, 80%x1

>>>In Class

ALL LEVELS

A. Press 4(72.5%++x3)

B. “Beat”

Alternate with a partner;

- Run 100m

- Run 200m

- Run 400m

- Run 600m

- Run 400m

- Run 200m

- Run 100m

WEDNESDAY June 08/16

Garth - week 03

WOD

Level 2&3 - Fitness & Sport

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

Level 1 - Health & Elements

A. HS practice - get upside down on a wall walk-up, elevated feet on box, kick-ups with partners

B. Thruster conditioning

Complete unbroken sets of thrusters @ 35/45#, 45/65#, 55/75#, or 65/95#

21-18-15-12-9-6-3

**Rest as needed to achieve unbroken sets on all.

THURSDAY June 09/16

Garth - week 03

WOD

Level 2&3 - Fitness & Sport

>>>Pre-Class

A. Kick-up to wall x5

B. Kick-up to wall + one arm HS hold - 5min of play

C. HS free kick-up and walk into wall (2-10’)

D. Front squat 70%x5, 75%x3, 80%x2

>>>In Class

A. “Benchiit3”

- 8 bench press

- 4++MU’s or 8 C2B pull-ups

- 8 high box jump overs

Every 4 min x 6 rounds

>>>Post Class bodybuilding

A1. Pendlay row 4x12 - rest 10-20sec

A2. Cable rope face-pulls - rest as needed

B1. DB bent over neutral grip rows 3x15

B2. DB hammer curls (bicep curls with neutral grip) 3x15

Level 1 - Health & Elements

A. “Benchiit3”

- 8 bench press

- 8 pull-ups or ring rows

- 8 high box jump overs

Every 4 min x 6 rounds

FRIDAY June 10/16

Garth - week 03

WOD

Level 2&3 - Fitness & Sport

>>>In Class

A. AMRAP DU’s in 2min - rest 2 min - repeat

**LV3 Only

>>>In Class

A. Deadlift 75%x5, 3(82.5%x3), 1x90%

B. Deadlift to knees 3(75%x3)

C. AMRAP in 13min

- 7 T2B

- 5 HSPU’s

- 3 power cleans @ 95/135#

Level 1 - Health & Elements

A. Deadlift 1x5, 3x3, 1x1

**build across all sets

B. Deadlift to knees 3x3 @ lighter load

C. AMRAP in 13min

- 7 Hanging knee-ups

- 5 DB push press

- 3 power cleans @ 75/115#

SATURDAY June 11/16

Garth - week 03

WOD

Level 2&3 - Fitness & Sport

>>>Pre-Class

**Weightlifting class @ 10-12.

A. Snatch 2(65­70­75%x3)

B. Clean and Jerk 2(65­70­75%x2)

C. Back squat (low bar) ­ 5(75%++x3)

>>>In Class

Reminder we are at South East today - Central will be closed to CF classes. 

Reminder we are at South East today - Central will be closed to CF classes. 

ALL LEVELS

@ SE only - free synergy summer saturdays (bring a friend day)

A. Team wod

“Viper”

**Done in groups of three

- Run 1000m together

Then, only one person working at a time;

- 200 KBS

- 150 Shoulder to overhead DB @ 30/45# or BB @ 65/95#

- 100 deadlift - DB @ 30/45# or BB @ 65/95#

Then, to finish team completes together;

- 20 burpees

SUNDAY June 12/16

Garth - week 03

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. Strict pull-ups

A2. Push-ups

**3 rounds of unbroken reps on each (choose a high rep set that fits your abilities - shoot for 10-15 reps on push-ups and 5-10 on pull-ups if scaling)

B. “Cup”

- Run 600m

- Row 600m

- 60 squats

Rest 2 min

- Run 400m

- Row 400m

- 40 squats

Rest 2 min

- Run 200m

- Row 200m

- 20 squats