Our Past 3 Synergy Kettlebell Boot Camps... Enjoy!

Monday:

Warmup:

M1 Around The Worlds

M1 Figure 8's

M1 Mountain Climbers

2 Laps Jogging

Your Fat Blaster: Varied Times, (2:00 rest before the Snatch Protocol)

R1: 45s(work)/15s(active rest)

Swings

Frog Burpees (jump out instead of up)

Swings

Suicide Pushups

Swings

Goblet Squats (holding bell at chest with both hands)

Then:
30(15 total minutes of work) Sets of: 15son/15soff (Alternating hands every other interval)

Snatches or High Swings

Then:
R1: 45/15

Swings

Frog Burpees

Swings

Suicide Pushups

Swings

Goblet Squats

Cooldown:

Synergy Yoga

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Tuesday:

Warmup:

3 Laps Run, Side Shuffle, Skip, Carioca drills

1 Min. Reverse Lunges

Get Faster Circuit: R4: 40/20, (1:30 rest between rounds)

Suicide Sprints

Planks

Kettlebell Thrusters (R & L)

Suicide Sprint

Planks

Overhead Up/Dwn Lunge(R & L)

Cooldown:

Synergy Yoga

____________________________________
Wednesday:

“Lemme See How High You Can Jump!”

Warmup:

M1 Jumping Jax

M1 Fwd Lunges

M1 Switch Steps

M1 Rvs Lunges

M1 Slingshots

Super Intense Fat Blaster: M15 total, 20/10 (continual running clock for 15 min. and 20s work/10s active rest. Go down the list at each 20s)

Cleans- R&L

Overhead Running

Jumping Squats

Presses-R&L

Russian Twists

Snatches or High Swings- R&L

Then: Approx. 30 Min.

Basketball Time Adult Game Time

Cooldown:

Synergy Yoga