Kettlebell Kamp 022609

Warmup:
1 Min. V-Situps
2 Min. Jogging and Jumping

Workout: 3-4 Rounds: 45/15, (1:30 rest between rounds)

Pushups
Reverse Lunges(stationary)
Hip Bridges
Squats
Darcy Swings

Cooldown:
Synergy Stretch
--
Bob Garon II,
IKFF & AKC certified Kettlebell Coach
(480)634-3250
---
Fitness Has Nothing To Do With Looking Good.
Website: http://www.bobgarontraining.com
Club: http://www.arizonakettlebellclub.com

Follow Me At:
Twitter: http://twitter.com/bobgaron
Facebook: http://tinyurl.com/bobgaronfacebook

Kettlebell Kamp 022508

Warmup:
1 Min. Pushups
2 Min. Swings

Workout: 2 Rounds: varying times, (1:30 rest between rounds)

Lunge/Sprint Combo (for same distance of both)

5 Min. TGU
2 Min. Snatch
1 Min. V-Situps

Lunge/Sprint Combo (for same distance of both)

Cooldown:
Synergy Stretch
--
Bob Garon II,
IKFF & AKC certified Kettlebell Coach
(480)634-3250
---
Fitness Has Nothing To Do With Looking Good.
Website: http://www.bobgarontraining.com
Club: http://www.arizonakettlebellclub.com

Follow Me At:
Twitter: http://twitter.com/bobgaron
Facebook: http://tinyurl.com/bobgaronfacebook

Kettlebell Kamp 022409

Warmup:
1 Min. Burpees
1 Min. High Knees
1 Min. Burpees

Workout: 4 Rounds: 40/20, (1:30 rest between rounds)

2 Hand Swings
Pushups
Flutter Kicks
Lunges(stationary)
Squats 

Cooldown:
Synergy Stretch
--
Bob Garon II,
IKFF & AKC certified Kettlebell Coach
(480)634-3250
---
Fitness Has Nothing To Do With Looking Good.
Website: http://www.bobgarontraining.com
Club: http://www.arizonakettlebellclub.com

Follow Me At:
Twitter: http://twitter.com/bobgaron
Facebook: http://tinyurl.com/bobgaronfacebook

Kettlebell Kamp 022309

Warmup:
1 Min. Jumping Jacks
2 Min. Monkey Walk

Workout: 4 Rounds: 40/20, (1:30 rest between rounds)

Swings(R & L)
Cleans(R & L)
Push Press(R & L)
Goblet Squats

Cooldown:
Synergy Stretch
--
Bob Garon II,
IKFF & AKC certified Kettlebell Coach
(480)634-3250
---
Fitness Has Nothing To Do With Looking Good.
Website: http://www.bobgarontraining.com
Club: http://www.arizonakettlebellclub.com

Follow Me At:
Twitter: http://twitter.com/bobgaron
Facebook: http://tinyurl.com/bobgaronfacebook

Kettlebell Kamp 022109- Lunge Checkpoint

Warmup:
1 Min. Slingshots
2 Min. Figure- 8's to a Catch
1 Min. Gestapo March

Workout: 2 Rounds, (2:00 rest between rounds)

Perform Ongoing Lunges for distance to 4 Checkpoints(total of quarter mile)

1. Spiderman Pushups
2. High Knees
3. Burpees
4. High Swings or Snatches

Cooldown:
Synergy Stretch
--
Bob Garon II,
IKFF & AKC certified Kettlebell Coach
(480)634-3250
---
Fitness Has Nothing To Do With Looking Good.
Website: http://www.bobgarontraining.com
Club: http://www.arizonakettlebellclub.com

Follow Me At:
Twitter: http://twitter.com/bobgaron
Facebook: http://tinyurl.com/bobgaronfacebook

Kettlebell Kamp 021909

Warmup:
5 Min. Turkish Getups

Workout: 3 Rounds: 60/30, (1:30 rest between rounds

Overhead Up/Dwn Lunge(R & L)
Planks
Sprint
Thrusters (R & L)

Lame Dog Walk for distance

Cooldown:
Synergy Stretch
--
Bob Garon II,
IKFF & AKC certified Kettlebell Coach
(480)634-3250
---
Fitness Has Nothing To Do With Looking Good.
Website: http://www.bobgarontraining.com
Club: http://www.arizonakettlebellclub.com

Follow Me At:
Twitter: http://twitter.com/bobgaron
Facebook: http://tinyurl.com/bobgaronfacebook

Kettlebell Kamp 021809

Warmup:
1 Min. Puships
1 Min. Mountain Climbers
1 Min. Virtual Jump Rope

Workout: 3 Rounds: 2:00/30, (1:30 rest between rounds)

Swings(R & L)
High Pulls(R & L)
High Swings or Snatch(R & L)
Jumping Squats

Cooldown:
Synergy Stretch
--
Bob Garon II,
IKFF & AKC certified Kettlebell Coach
(480)634-3250
---
Fitness Has Nothing To Do With Looking Good.
Website: http://www.bobgarontraining.com
Club: http://www.arizonakettlebellclub.com

Follow Me At:
Twitter: http://twitter.com/bobgaron
Facebook: http://tinyurl.com/bobgaronfacebook

Kettlebell Kamp 021709

Warmup:
1 Min. Jumping Jacks
2 Min. 3 Swing Pushup

Workout: 4 Rounds: 60/30, (1:00 rest between rounds)

2 Tone Lunges- forward then lateral
High Pulls
Situps
Renegade Rows(R & L)Swings (R & L)

Cooldown:
Synergy Stretch
--
Bob Garon II,
IKFF & AKC certified Kettlebell Coach
(480)634-3250
---
Fitness Has Nothing To Do With Looking Good.
Website: http://www.bobgarontraining.com
Club: http://www.arizonakettlebellclub.com

Follow Me At:
Twitter: http://twitter.com/bobgaron
Facebook: http://tinyurl.com/bobgaronfacebook

Kettlebell Kamp 021609

Warmup:
1 Min. 2 Tone Lunges- forward then lateral
2 Min. Skipping- forward, reverse, side shuffling combos

Workout: 3-4 Rounds: 60/30, (1:30 rest between rounds)

3 Swing Pushup
KB Lunge Row(R & L)
Sprint
Planks
Sprint

Cooldown:
Synergy Stretch
--
Bob Garon II,
IKFF & AKC certified Kettlebell Coach
(480)634-3250
---
Fitness Has Nothing To Do With Looking Good.
Website: http://www.bobgarontraining.com
Club: http://www.arizonakettlebellclub.com

Follow Me At:
Twitter: http://twitter.com/bobgaron
Facebook: http://tinyurl.com/bobgaronfacebook

Kettlebell Kamp 021409

Warmup:
1 Min. Swings
2 Min. Skipping- forward, reverse, side shuffling combos

Workout: 3-4 Rounds: 40/20, (1:00 rest between rounds)

Darcy Swings
KB Presses (R & L)
Bench (Curb) Jumps
KB Push Presses (R & L)
Bear Crawls (for distance not time)

Cooldown:
Synergy Stretch
--
Bob Garon II,
IKFF & AKC certified Kettlebell Coach
(480)634-3250
---
Fitness Has Nothing To Do With Looking Good.
Website: http://www.bobgarontraining.com
Club: http://www.arizonakettlebellclub.com

Follow Me At:
Twitter: http://twitter.com/bobgaron
Facebook: http://tinyurl.com/bobgaronfacebook

Kettlebell Kamp 021209

Warmup:
1 Min. Around The Worlds
2 Min. Carioca

Workout: 4 Rounds: 30/20, (1:30 rest between rounds)

Swings
Frog Burpees
Swings
Pushups
Swings
Goblet Squats

Cooldown:
Synergy Stretch
--
Bob Garon II,
IKFF & AKC certified Kettlebell Coach
(480)634-3250
---
Fitness Has Nothing To Do With Looking Good.
Website: http://www.bobgarontraining.com
Blog: http://bobgarontraining.blogspot.com
Club: http://www.arizonakettlebellclub.com

Follow Me At:
Twitter: http://twitter.com/bobgaron
Facebook: http://tinyurl.com/bobgaronfacebook

Boot Camp 021109

Warmup:
Mobility Drills

Set the Gym Boss and Go

• Round 1: 30/25
• Round 2: 30/20 
• Round 3: 25/15 
• Round 4: 20/10 

Workout:
Kettlebell Swings
Bottom Half-Burpees
Jumping Lunges
Kettlebell Pushup Switches
Kettlebell High Pulls

1 minute Rest Between Rounds

Cooldown:
Synergy Stretch

Boot Camp 021009

Warmup:
1 Min. Pushups
1 Min. Mountainclimbers
1 Min. Switch Steps

Workout: 4x (40/20)
Spidermans
High Windmills (R & L)
KB Thrusters (R & L)
Supermans

Cooldown:
Synergy Stretch
--
Bob Garon II,
IKFF & AKC certified Kettlebell Coach
(480)634-3250
---
Fitness Has Nothing To Do With Looking Good.
Website: http://www.bobgarontraining.com
Blog: http://bobgarontraining.blogspot.com
Club: http://www.arizonakettlebellclub.com

Follow Me At:
Twitter: http://twitter.com/bobgaron
Facebook: http://tinyurl.com/bobgaronfacebook

Boot Camp 020909

Warmup:
1 Min. Squats
2 Min. Darcy Swings

Workout: 3x (30/20)
Prisoner Jump Squats
Hindu Push Ups
Hindu Squats
Mountain Climber Push Ups (4 count on the legs and then 1 pushup)
Reverse Walking Lunges

Cooldown:
Synergy Stretch
--
Bob Garon II,
IKFF & AKC certified Kettlebell Coach
(480)634-3250
---
Fitness Has Nothing To Do With Looking Good.
Website: http://www.bobgarontraining.com
Blog: http://bobgarontraining.blogspot.com
Club: http://www.arizonakettlebellclub.com

Follow Me At:
Twitter: http://twitter.com/bobgaron
Facebook: http://tinyurl.com/bobgaronfacebook

Boot Camp 020709

Warmup:
1 Min. Jumping Jacks
2 min. Figure- 8's

Workout: 4x (40/20)
Burpees
Swing set walkouts
Alternating Reverse Lunges
Single Side See Saw Presses
SDHP

Cooldown:
5x Low & High Windmills
Synergy Stretch
--
Bob Garon II,
IKFF & AKC certified Kettlebell Coach
(480)634-3250
---
Fitness Has Nothing To Do With Looking Good.
Website: http://www.bobgarontraining.com
Blog: http://bobgarontraining.blogspot.com
Club: http://www.arizonakettlebellclub.com

Follow Me At:
Twitter: http://twitter.com/bobgaron
Facebook: http://tinyurl.com/bobgaronfacebook

Carioca Demonstration

CARI- WHAT???!!!

Picture this... You are about to workout and need to warm-up, but don't want to do the wimpy walking on a treadmill for 5 minutes. That never targets your full body anyway and when you exercise the full body is used so naturally that's how you really want to warm-up as well. Always introduce movement based mobility drills into your warm-ups to completely prepare you for what is to come.

You are in luck because Carioca is a great drill to get the heart rate up while warming-up the lower body and core since it allows a somewhat aggressive hip thrust as the legs quickly move in the desired direction. After that, at the very least, simply perform a movement based upper body warm-up and you are good to go. Here's a video of what Carioca is.

020509

Warmup:
2 min. Flow Drill

Workout: 2x
2 Min. Snatch Set

5 Min. TGU up and then immediately Forward Lunges for distance and then TGU down. Repeat

Then:
Flow Drill Contest

Winner: Sean Brady- Congratulations Sean

Cooldown:

Synergy Stretch

020409

Warmup:
1 min.  Plank Walk-Outs
2 min. Reverse Lunges

Workout:
Turkish Get-up Practice
Then: 5 Min. Set

MVO2 Snatch Protocol 15:15 x 10 Sets

Cooldown:
5x Get-up Situp (each arm)
5x Low & High Windmills
Synergy Stretch

020209

Warmup:
1 min.  Slingshots
2 min. Carioca

Workout:
As many rounds as you can of the following:
15 Swings, 10 Pushups, 5 Pullups

Cooldown:
5x Low & High Windmills
Synergy Stretch