CrossFit April 17-23, 2017.

Mentla Muscle Program.jpg

12-Week Mental Muscle Program

The Mental Muscle Program is designed to be a structured support group that will aid and empower participants on their fitness journey. Most people who start the path to greater fitness and improved wellness, whether it is to enhancing eating practices, joining a gym, or simply to be more active on a daily basis run into barriers to true success. These barriers can be small or large, but inevitably become roadblocks to long-term success and happiness. The Mental Muscle Program is designed to support the “process” and the “path” that individuals are on, regardless of the end goal. It is important to most individuals to have a foundation of support to lean on when these barriers arise – the Mental Muscle Program can be that foundation.


Synergy Strength is extremely excited to kickstart our newest program - GIRLS GONE STRONG, a program geared toward the empowerment of women involved in strength training.  This program will be led by our extremely talented Coach Lauren Taylor, who is a certified kettlebell instructor, weightlifitng coach, and ex Huskie tack and field athlete.  Lauren is passionate about fitness, health, wellness, training, and is a wealth of knoweldge within the strength sports world. 

Girls Gone Strong (GGS) is designed for new and intermediate trainees looking to join other like minded women who have an interest in strength and conditioning.  We are offering two sessions; one for ADULTS and one for TEENS.  Our goal is to not only offer programming for adult ladies, but also influence youth to get invovled in sport and weight training.  Women should not be intimidated or pushed away from strength sports, but in fact encouraged to take part and become strong, empowered, and embrace strength as a part of positive body image.  This is NOT your typical ladies fitness program, it is so much more.  

The mission and purpose of GGS is to;
1. Introduce and encourage women to be involved in strength training
2. Develop a positive outlook and mindset towards strength training and its benefits
3. Create a stress free and judgement free zone for women trainees
4. Encourage women to join strength sports (weightlifitng, powerlifting, strongman, and kettlebell) if interest exists
5. Improve quality of life for participants through increased self esteem, self worth, and improved body image.

- ADULT GGS CLASSES ARE TO RUN TUESDAY AND FRIDAY @ 6:00PM

CLASSES WILL BEGIN TUESDAY APRIL 18TH, 2017 @ SYNERGY STRENGTH.  

COST - $120/MONTH FOR A MINIMUM OF 2 MONTHS


MONDAY APRIL 17, 2017

WOD

>>>Pre Class

A. Snatch 45-55-65%x3, 2(77.5%x2 87.5%x1, 67.5%x3)

B. Clean and jerk 45-55-65%x3, 2(77.5%x2 87.5%x1, 67.5%x3)

C. Volume work x 12 min total, alternating work on;

- Jumping pull-up with negative, pull-up to neck, or strict MU

- HS walk in circle on box, HS walk

**shoot for reps that you can do unbroken and simply add volume (reps) each week over the next 4 weeks if successful.

>>>In Class

A. Bench press 3.5.3.3.5.3 - stick to the same load for the first 3.5.3 and increase slightly for the last 3.5.3

B. “stone”

Complete 3 rounds for time of;

- 40 wall balls @ 14/20#

- 20 T2B

- 5 Axle C&J @ 145/225#

SKILLS Sessions:

A. Pre-class work

TUESDAY APRIL 18, 2017

WOD

>>>In Class

A. Deadlift 82%x3, 86%x2, 3(90%x2)

B. “pant”

AMRAP in 90sec of;

- 1 rope climb

- 6 clean to thrusters @ 75/115#

- 4 burpee to plate

Every 5 min x 4 rounds

**start each round where you left off the last.

>>>Post Class

A. Complete 3 rounds for time;

- 500m row

- 100 DU’s

- 500m ski erg

- 1200m air bike

- med ball/sandbag carry 100/160# x 4 gym lengths

WEDNESDAY APRIL 19, 2017

WOD

Synergy Wednesday Weightlifting

Weightlifting circuit training; (calm down...you will survive)

- Power snatch

- Power clean

- Snatch pull

- Clean shrug

- Front squat

- Press

- Deadlift

**Each exercise is cycled every 2:45min

Circuit 1 - 50% load on all lifts x 15 reps

Circuit 2 - 55% load on all lifts x 12 reps

Circuit 3 - 60% load on all lifts x 9 reps

>>>In class

A. Power snatch tech with empty bar;

- HH vertical torso power snatch 2x4

- HH power snatch 2x4

- Hang power snatch 2x4

- Low hang power snatch 2x4

- Floating power snatch 2x4

B. “S7K1V2”

AMRAP in 14 min;

- Row 250m

- 8 Power snatch @ 65/95#

THURSDAY APRIL 20, 2017

WOD

>>>Pre Class

A. Power snatch + snatch to 90 + snatch 40-50-60-65-70%x3

**practice “meeting” the bar and receiving in varied positions.

B. Power clean + push jerk 12x2 - EMOM @ 70%

>>>In Class

A. Back squat 4x2 @ 70%+30-60#

B. “international”

AMRAP in 6min of;

“DT”

- 12 deadlifts @ 105/155#

- 9 hang power cleans @ 105/155#

- 6 push jerk @ 105/155#

Rest 3 min

AMRAP in 6min of;

- 10 cal row

- 5 HSPU’s

SKILLS Sessions:

A. Pre-class work

FRIDAY APRIL 21, 2017

WOD

>>>Pre Class

A. Press - build to heavy triple

B. Push press 2xreps @ heaviest press load

>>>In Class

A. “Cindy”

AMRAP in 20 min of;

- 5 pull-ups

- 10 push-ups

- 15 squats

SATURDAY APRIL 22, 2017

WOD

- Synergy Saturday weightlifting

A. Power snatch 45-55-65%x3, 2(75%x2, 85%x1, 65%x3)

B. Power clean 45-55-65%x3, 2(75%x2, 85%x1, 65%x3)

C. Back squat 5(75%x5)

D. Clean deadlift 5(75%x5) - touch and go

>>>In Class

A. Deadlifts (TnG) 5(75%x5)

B. “SMH”

3 rounds for time;

- Row 500m

- 20 T2B

- 20 S2O @ 75/115#

Team Training;

A. Deadlift (TnG) 5(75%x5)

B. “Planning”

3 rounds for time of;

- Row 500m

- Run 400m

Rest 5 min

Complete;

- Medball GHD sit-ups (10/14)

- S2O @ 75/115#

2.4.6.8.10…

Rest 5min

Complete;

- 50 bench press @ 95/135#

- 50 power cleans @ 95/135#

- 50 back squats @ 95/135#

**be safe here please

SUNDAY APRIL 23, 2017

WOD

Rest Day

- 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)

>>>In Class

A. Hang clean to thruster tech work - 10 min

**light loads working on technique

B. “Renew”

AMRAP in 60sec;

- 5 Pull-ups

- 5 Hang clean to thruster @ 65/95#

Rest 3min, then;

AMRAP in 60sec;

- 5 burpee pull-ups

- 5 hang clean to thruster @ 65/95#

Rest 3 min

Repeat (total 4 rounds of 60sec of work)