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Archives: Synchro

Saturday, April 30, 2022

In partners complete for time:

100 Dumbbell Medicine Ball Bench Press and
75 L pull-ups
*Both partners can work at the same time until all reps are complete.
50 Synchronized good mornings – 35#/45#
25 Synchronized double dumbbell Devil’s press – use same weight as bench
press
50 Synchronized alternating knee to elbow (crunches)
75 Synchronized ring rows
100 Hand release push-ups – one working at a tim

Coach’s notes:

Post time to complete to comments.

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Saturday, April 9, 2022

In partners alternating each round complete 6 rounds for time:

250m Row – partner 1, switch each round
30 Hip extensions – partner 2, switch each round
20 Synchro burpees

NO REST then,

In partners alternating each round complete 6 rounds for time:

16 Box step overs – 24”/30” – partner 1
32 Pull-ups – partner 2, then switch
20 Synchro kettlebell swings – 1.0/1.5 pood

Coach’s notes:

Post time to complete to comments.

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Saturday, April 2, 2022

In partners complete AMRAP in 24 minutes of:

10 Burpees over bar (total)
5 Synchro clean and jerk – 115#/185#
15 Burpees over bar (total)
7 Synchro clean and jerk
20 Burpees over bar (total)
9 Synchro clean and jerk

Coach’s notes:

Post rounds and reps complete to comments.

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Saturday, March 26, 2022

In partners complete for time 10 rounds of:

Alternate 200-m run with,
100-m DB farmers carry (35/50 lb), then both do
10 Synchro DB front squats (35/50 lb)

Coach’s notes:

Post time to complete to comments.

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Saturday, March 19, 2022

For time in partner complete AMRAP in 25 minutes of:

30 synchro deadlifts (125/185 lb)
30 synchro bar-facing burpees
400-m run
20 synchro deadlifts
20 synchro bar-facing burpees
400-m run
10 synchro deadlifts
10 synchro bar-facing burpees
400-m run

10 rope climbs (total)

REPEAT UNTIL TIME EXPIRES

Coach’s notes:

Post rounds and reps complete to comments.

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Saturday, March 12, 2022

In partners complete:

1500m Air Bike (total)
25 Synchro Hang Power Snatches (55/75 lb)

1000m Row (total)

25 Synchro Hang Power Snatches (55/75 lb)

500 Double Unders (total)

25 Synchro Hang Power Snatches (55/75 lb)

250 Alteranting Forward Lunges (total)

25 Synchro Hang Power Snatches (55/75 lb)

Coach’s notes:

Post time to complete to comments.

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Saturday, March 5, 2022

In partners complete AMRAP in 28 minutes of:

20 Alternating Box Jumps – 24”/30”
3 Synchro Rope Climbs
20 Alternating Front Squats – 65#/95#
6 Synchro Strict Pull-ups
20 Alternating Push Press
12 Synchro Ring Rows
20 Alternating Sumo Deadlift High Pull
24 Synchro KB Swings – 1.0/1.5 pood

Coach’s notes:

Post rounds and reps complete to comments.

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Friday, February 19, 2022

In partners complete for time of:

40 Synchro Deadlift (75/115 lb)
800m Run (Sub row)
30 Synchro Power Clean
800m Run
20 Synchro Squat Cleans (75/115 lb)
800m run
10 Synchro Power Snatch
800m Run

Coach’s notes:

Post time to complete to comments.

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Comments: 1

Saturday, February 12, 2022

In Partners complete AMRAP in 24 minutes of:

15 Synchro KB swings (35/53 lb)
20 Alternating Burpee Box Jumps Overs (20/24 in)
500m row (break up as you see fit)

Coach’s notes:

Post rounds and reps complete to comments.

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Comments: 1

Saturday, January 22, 2022

In Partners complete:

50 Synchro Thrusters – 95#/65#
100 Hands on Box Jump Overs
50 Synchro Sumo Deadlift High Pulls
100 Synchro Reverse Unders
50 Synchro Push Jerk
100 Switch Lunges
50 Synchro Power Snatch
100 Cals – Erg. of choice

Coach’s notes:

Post time to complete to comments.

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