Kettlebell Kamp 043009

Warmup:
Turkish Getups (alternating sides)
2 Laps


Workout:

Round 1: 30s
Swings- R
Swings-L
100 Russian Twists

Round 2: 30s
Clean- R
Long Cycle Clean & Press- R
Clean- L
Long Cycle Clean & Press- L
50 Russian Twists

Round 3: 1 Min. Per Side
High Windmills
25 Russian Twists
Run 2 Laps

Round 4: 1 Min
Figure 8 to hold
Hand to Hand Sumo Deadlift
Jumping Jacks

Round 5: 1 Min.
Snatch- R
Snatch- L
Jumping Jacks

Round 6: 30s
Clean & Overhead Squat-R
Overhead Lunge-R
Clean & Overhead Squat-L
Overhead Lunge-L
Jumping Jacks
Run 2 Laps

Cooldown:
Synergy Flow

Bob Garon II,

IKFF & AKC certified Kettlebell Coach

(623)239-0877

---

Fitness Has Nothing To Do With Looking Good.

Website: http://www.bobgarontraining.com



Follow Me At:

Twitter: http://twitter.com/bobgaron

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Kettlebell Kamp 042909

"Brayden's Choice"

Warmup:
2 Min. 3 Swings/ 3 HighPulls(1 min. Per side)
Hill Running or Laps

Workout:
6 Min. Snatch Set

50 2 Hand Swings
10 Hindu Squats
40 swings
20 squats
30 swings
30 squats
20 swings
40 squats
10 swings
50 squats

OPTIONAL:
Hill Running

Cooldown:
Synergy Flow
Bob Garon II,
IKFF & AKC certified Kettlebell Coach
(623)239-0877
---
Fitness Has Nothing To Do With Looking Good.
Website: http://www.bobgarontraining.com

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

Kettlebell Kamp 042809

Warmup:
1 Min. Skipping
1 Min. Virtual Jump Rope
1 Min. Forward Lunges
1 Min. Reverse Lunges

Workout:
8 Min. Swing Set
Minute:
1. 2 Hand
2. Right
3. Left
4. Darcy
5. Right
6. Left
7. Darcy
8. 2 Hand

Then: 3 Rounds
20x Man-makers(10 per side)
20x Turkish Getups
1 Overhead KB Running Laps

Cooldown:
Synergy Flow
--
Bob Garon II,
IKFF & AKC certified Kettlebell Coach
(623) 239-0877
---
Fitness Has Nothing To Do With Looking Good.
Website: http://www.bobgarontraining.com

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

Kettlebell Kamp 042509

Warmup:
1 Min. Planks
1 Min. Mountain Climbers
1 Min. Jumping Jacks
1 Min. Slingshots

Workout: 3-4 Rounds, 40/20 (1:30 between rounds)

Swings
Squats
Pushups
Alternating Reverse Lunges
2 Laps

Cooldown:
Synergy Flow
--
Bob Garon II,
IKFF & AKC certified Kettlebell Coach
(623) 239-0877
---
Fitness Has Nothing To Do With Looking Good.
Website: http://www.bobgarontraining.com

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

Kettlebell Kamp 042309

Warmup:
2 Laps
1 Min. Swings- R
2 Laps
1 Min. Swings- L

Workout: 2 Rounds
*If knees or KBs drop the whole team does burpees.

20x Team Pushup Ladder
2 Min. Jerks
20x Team Press Ladder- R
2 Min. Clean
20x Team Press Ladder- L

Cooldown:
Synergy Flow
--
Bob Garon II,
IKFF & AKC certified Kettlebell Coach
(623) 239-0877
---
Fitness Has Nothing To Do With Looking Good.
Website: http://www.bobgarontraining.com

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

Kettlebell Kamp 042209

Warmup:
1 Min. Jumping Jacks
1 Min. Slingshots
1 Min. Virtual Jump Rope
1 Min. Darcy Swings

Workout: 4 Rounds, 60s and no break until the end.

Burpees
Clean and Press- R&L
Snatch- R&L

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

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

Kettlebell Kamp 042109

Warmup:
1 Min. Floor Climbers
1 Min. Hindu Pushups
2 Min. Jogging and Jumping

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

Spiderman Pushups
Reverse Lunges
Overhead Squats
Hip Bridges
Snatches- R&L

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

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

Kettlebell Kamp 042009

Warmup:
5 Min. Turkish Getups
Monkey Walk for distance

Workout: 2 Rounds: 120/30, (1:30 rest between rounds

Jerks or Push Presses(R & L, 1 min per side)
Planks
Sprints
Overhead Up/Dwn Lunge(R & L, 1 min per side)
Planks
Sprints
Thrusters (R & L, 1 min per side)
Planks
Sprints

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

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

Kettlebell Kamp 041509

Warmup:
1 Lap Jogging
Rebounds- 30
Hindu Squats- 30
Jumping High Knees- 30s

Workout:

5 Rounds
1 Lap
2 Turkish Getups(one each side)
1 Lap

Then:
3 Rounds @ 1 Min. Each
Prisoner Jump Squats
Curbside Dog Series
Situps
Jerks- R&L

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

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

Kettlebell Kamp 041409

Warmup:
1 Min. Sumo Deadlift Highpull
1 Min. Burpees
1 Min. Lunges

Workout 1:
6 Min. TGU- only one hand switch

Workout 2:
6 Min. OALC- 10 rpm

2 Min. Rest

4 Min. OALC- 12 rpm

2 Min. Rest

2 Min. OALC- 15

*Optional:
1 Min. Boat Pose
2 Min. Planks
1 Min. Boat Pose

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

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

Kettlebell Kamp 041309

Warmup:
1 Min. Pushups
1 Min. Around The World
2 Min. Swing Walk Outs

* 4 Min. Long Cycle

Workout: 2-3 Rounds, 40/15
Close Grip Half Hindu Pushups
High Pull- R & L
Suitcase Squat- R & L
1 Arm Squat Thrusters- R & L
Run 1 Lap

* 6 Min. TGU

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

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

Kettlebell Kamp 041109

Warmup:
2 Min. One Arm Swings
1 Min. Mountain Climbers
2 Laps

Workout: 3 rounds 40/15 1:30 rest between rounds

Jumping Lunges
Hindu Pushups
Jerks- R
Jerks- L
Figure 8 To A Hold

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

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

Kettlebell Kamp 040909

Warmup:
2 Min. Swings
1 Min. Pushups
2 Min. Lunges(forward and reverse)

Workout: Several Rounds (cycling thru each station)

4, 2, 1 Min. Slegehammer Sets
Tire Sprint Drags for distance
4 Min. Long Cycle Clean & Jerk
50ft Rope Slams

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

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

Kettlebell Kamp 040809

Swing Fest Warmup:
4 Min. Set
10 2Arm Swings
5 1Arm Swings- R
5 1Arm Swings- L
10 Darcy Swings

2 Min. Set
5 Cleans- R
5 2Arm Swings
5 Cleans- L

Workout:
6 Min. Long Cycle Set

Then:
4 Min. One Arm Jerk Set

Then:
2 Min. One Arm Jerk Set

Then:
50x 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

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

Kettlebell Kamp 040709

Warm up:
1 Min 2 Hand Swings
2 Min One Arm Swings
2 Min 3-Tone Lunges

Workout 3 rounds 60/15 1:20 rest between rounds

Squats
Jerks- R
Jerks- L
Floor Climbers
Floor Presses- Alternating

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

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

Kettlebell Kamp 040609

Warmup:
1 Min. High Knees
1 Min. Squats
1 Min. Swings

Workout: 3 Rounds, 40/20

Burpees
Lunges
Pushups
Clean and Jerk- R
Clean and Jerk- 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

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

Kettlebell Kamp 040409

Warmup:
1 Min. Jumping Jacks
Monkey Walk for distance
1 Min. Figure 8's

Workout: 4 Rounds: 4 Min per movement(2 Min Sets on each arm)

*Intro To The Jerk

Long Cycle Clean & Push Press(R&L)
Turkish Getups(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

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

Kettlebell Kamp 040209

Warmup:
2 Min. Swings
2 Min. Down & Up Dogs
2 Min. Lunges(forward and reverse)

Workout: 2-3 Rounds, 60/15. (1 min. rest between rounds)

Darcy Swings
Reverse Lunges
Staggered Hand Push Ups(switch at 30s)
Forward Lunges
TGU- R
Reverse Lunges
TGU- L
Forward Lunges
Crunches

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

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

Kettlebell Kamp 040109

Warmup:
Lame Dog Walk for distance
5 Min. Turkish Getups

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

Sprints
Planks
Thrusters (R & L)
Sprints
Planks
Thrusters (R & L)
Sprints
Planks

*Bunny Hops for distance between rounds

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

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

Kettlebell Kamp 033109

Warmup:
2 Laps
1 Min. Pushups
1 Min. Mountain Climbers
1 Min. Virtual Jump Rope
2 Laps

Workout: 3 Rounds: 1:00/20, (1:30 rest between rounds)

Swings(R & L)
Sprawl Pushups
Presses(R & L)
High Swings or Snatch(R & L)

*3 Min. TGU Between Rounds

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

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