Kettlebell Kamp 053009

http://SynergyKettlebellKamp.com

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

Workout: 3 Rounds 60/15 w/ Sprints btwn rounds

Bench Jumps
Pushups
Long Cycle- R&L
Bench Rows or KB Rows

Then:
Interval Sprints

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

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

Kettlebell Kamp 052809

Warmup: Randomized (but controlled)
2 Min. Skipping and Jumping
2 Min. Darcy Swings

Workout:

10 Min. Snatch Set

Rest & Then: 2-3 Rounds of 60/20
Jerk(R & L)
Rack Squats
Bent Arm Down Dog & Down Dog
Push Press(R & L)

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

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

Kettlebell Kamp 052609

"Monkey In The Middle"

Warmup: 1 Min Each
Around The Worlds
Sling Shots
High Elbow Swings

Workout: 2 Rounds @ 1 Min/Movement
Setup: One person is on the Double Mini Thor while everyone else performs random kettlebell movements. Each person will cycle through Mini Thor and the round does not end until everyone has cycled through.

Frog Hop
V Stand Pushups
Flutter Kicks
Presses
Lame Dog Walk
Snatch
Clean
Stork Stance
Figure 8's
Overhead Runs
Dual Lunges(forward/reverse)
Spiderman Pushups
Lunge Pass Thru

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

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

Kettlebell Kamp 052509

Warmup:
2 Min. Swings(single leg swings)
5 Min TGU
4 Laps Jogging

Workout: 3 Rounds @ 1 Min Each and 1-2 Min Rest Between Rounds

Bench Jumping
Cleans- R&L
Jumping Lunges
V-Stand Pushups
Phoenix Crunches

Cooldown:
Synergy Stretch
Bob Garon II,
Synergy Kettlebell Coach
(623)239-0877
---
Fitness Has Nothing To Do With Looking Good.
Website: http://BobGaronTraining.com

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

Kettlebell Kamp 052309

Warmup: 1 Min.
Pushups
Swings
Burpees
Mobility

Workout: 2 Min when not running
Run 4 Laps
SDHP
Overhead Walking Lunges- R & L
Interval Sprints
Floor Presses- R & L
Run 4 Laps
Thrusters- R & L
Lying Pullovers
Interval Sprints
Pushups
SDHP
Run 4 Laps

Cooldown:
Synergy Stretch
Bob Garon II,
Synergy Kettlebell Coach
(623)239-0877
---
Fitness Has Nothing To Do With Looking Good.
Website: http://BobGaronTraining.com

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

Kettlebell Kamp 052109

Warm-up:
25x Squats
25x Pushups
Arm Circles and Groin & Hip Stretches

Workout: 3 Rounds of all circuits, 45s/15s
(Perform 3 rounds of each circuit prior to moving to the 2nd circuit)

Circuit 1:
Hindu Squats
2 Laps Running
Hindu Pushups
No Pushup Burpees

Circuit 2:
4 Laps
Situps
Lunge Up/Dwns (in place lunges w/o bringing legs back each time)- R & L

Abs-
1. 50x Superman Crunches

2. 30x 3 Position Suicide Crunches or Partner Crunches- you lay on your back with your partner standing over you.  While holding onto your partner's ankles bring your legs up together and straight so that your partner can toss them back down without you touching the ground.  Let your partner know if you want them to toss harder or lighter. Use 3 positions with 10 reps of each.  1. Straight forward and down, 2. rightside, and 3. leftside

3. 50x Superman Crunches

Cooldown:
Synergy Stretch
Bob Garon II,
Synergy Kettlebell Coach
(623)239-0877
---
Fitness Has Nothing To Do With Looking Good.
Website: http://BobGaronTraining.com

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

Kettlebell Kamp 051909

Warmup:
Mobility

Workout: 2 Rounds, 60s each & 3 min rest at end (2nd round rotate snatches & long cycle/jerks)

Swings
Right arm swing
Left arm swing
Swings
OALC- R
Jerk- R
OALC- L
Jerk- L
Swings
Snatch- R
Snatch- L
Snatch- R
Snatch- L
Swings

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 051809

Warmup:
Swing, Push, Lunge Warmup

Workout:
6 Min. One Arm Long Cycle

3 Min. One Arm Press Set

2 Min. One Arm Swings

Renegade Rows 20x(10R/10L) 1 Set

2 Min. Planks & Down Dog (1 min each)

Then:
15x Pushups
15x Diamond Pushup
15x Suicide Pushup
Take a 3 minute break and repeat.

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 051609

Warmup:
1 Min. Swings- R
1 Min. Pushups
1 Min. Mountain Climbers
1 Min. Pushups
1 Min. Swings- L

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

Jerks- R
Lunge Pass Thru
Hindu Pushups
Jumping Lunges
Jerks- L

Cooldown:
Synergy Stretch
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 051409

Warmup:
Team Burpee Challenge

Workout: 2 Rounds
Stations: 1 Min at each
Snatch
Dual Squat Jump Squat(3 squats and then 1 jump squat)
V Stand Pushups
Clean
Overhead Runs
Dual Lunges(forward/reverse)
Bench Dips
Situps
Hurdle Runs
Target Boxing
Med Ball Toss

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 051309

Warmup:
3-5 Laps

Workout: 4-5 Rounds, 60/20

1. Star Jumps
2. Kettlebell Drags
3. Chest Down Burpees
4. Bear Crawl/Sabertooth Crawl
5. Kettlebell Throw

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 051209

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

Workout:
1 Min. Russian Twist
6 Min Long Cycle

Then:
4x Broad Jump Dog Series (for distance)

Then:
2 Min. Russian Twist
6 Min Snatch

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 051109

Warmup:
15 Team Wave Jumps
10 Team Pushups
1 Min Forward Lunges
1 Min Reverse Lunges
2 Fartleks(everyone goes around)

Workout: 3 Rounds, 45/15 (1 Min Rest)
SDHP
Swings
Reverse Lunges
Clean & Press- R&L

Then:
4 Full Length Sprints

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 050909

Warmup:
30x Jumping High Knees
15x Burpees
30x Jumping Jacks

Workout:
"Quick Bursts"

Round 1: 30s
Hand 2 Hand Swings
Slingshots x2
Rest 30s & Repeat 3 times

Round 2: 30s
Swing, Catch & Squat
Figure 8
Rest 30s & Repeat 3 Times

Round 3: 30s
High Pull- R & L
Snatch- R & L
Rest 30s & Repeat 3 Times

Optional: 6 Min. of KB Cleans

Abs-
1. 50x Superman Crunches
2. 30x Phoenix Crunches
3. 50x Superman Crunches

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 050709

"The Circuit Fell Down Redux"
 
Warm-up:
30 Swings- R
40 High Knees(always get them above your waist as this is proper form)
30 Swings- L
40 High Knees
1 Min. Shadow Boxing

Workout: 1 Round
50x(25 Per Arm) Long Cycle
50x Situps w/ heels never coming up off the ground(if they do don't count that rep)
30x Sumo Deadlift Squats (wide stance squats w/ KB held by both hands in front)
30m Gestapo March x2 lengths
1 Lap or 100m Forward Walking Lunges
10x TGU Sprint (Perform the up portion of a Turkish Get-Up and then sprint 30m and perform the down portion of a TGU. Carry KB while sprinting)
1 Lap or 100m Reverse Walking Lunges
30x (each side) Bulgarian Squats (w/ KB held by the side your leg is back)
30x V-Situps
50x Knee Tucks or Bear Crawl (if you cannot or should not jump)
50x Mountain Climbers

*If you complete this circuit within 20 minutes perform supporting movements in which you are weak.
 
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 050609

Warmup:
1 Lap
1 Min. Virtual Jump Rope
1 Min. Shadow Boxing
1 Lap

Workout:
6 Min. Jerk Set

Then: 5 Min. Time Limit
Circuit 1:
10 Dumbbell Thrusters
10 Spiderman Pushups

-Rest-

Circuit 2:
10 Sumo Deadlift HighPull
15 Bottom Half Burpees
20 Jumping Jacks

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 050509

Warmup:
2 Laps Skipping- forward & reverse
2 Min. Lunges
2 Laps Carioca- facing and not facing

Workout: 5 Rounds of each pair:
Sabertooth Crawl
Sprint

Bear Crawl
Sprint

Rest

Then:
As many rounds as you can in 10 Minutes of the following:
10 Kettlebell Swings
10 Broad Jumps
10 Burpees w/ jump

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 050409

Warmup:
25 Team Squats
15 Buddy Press
20 Figure 8's

Workout: 3 Rounds, 45/15
Clean & Press- R&L
Suicide Pushup
Waiter's Walk for distance- R&L
Suicide Sprints

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 050209

Warmup:
1 Min. Around The Worlds
1 Min. Figure 8's
1 Min. Mountain Climbers
2 Laps Jogging

Workout: Varied Times, (2:00 rest before & after the Snatch Protocol)

1 Round: 45/15
Cleans
Frog Burpees
Cleans
Pushups
Cleans
Goblet Squats

30 Sets of: 15on/15off (Alternating hands each round)
Snatches or High Swings

1 Round: 45/15
Cleans
Frog Burpees
Cleans
Pushups
Cleans
Goblet Squats

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