Synergy Kettlebell Kamp "Circular Circuits" 111009

 

"Circular Circuits"

AMRAP= As Many Rounds As Possible

These mini circuits are gonna be used as part of future workouts to test improved fitness.

When performing them keep track of how many rounds you complete.

M7 AMRAP
5 Pushups
10 Squats
15 Jumping Jacks

M7 AMRAP
5 Suicide Pushups
6 Broad Jump Burpees
30ft Bear Crawl

M7 AMRAP
20 Kettlebell Rows (10 per side)
15 Lateral Hops
10 Kettlebell Situps(hold bell at chest)

M7 AMRAP
20 Heels To Heaven Pops
20 Russian Twists
20 Phoenix Crunches

M7 AMRAP
15 Two Hand Swings
Short Loop Run
10 Spiderman Pushups
15 Goblet Thrusters


Cooldown:
Synergy Yoga

Synergy Kettlebell Training Presents: 3000 Swing Challenge

Pick Your Swing Poison

Whatever flavor you go for as long as you perform 100 swings, above and beyond your normal workouts, every day from November 15th through December 15th your challenge will be met.

1 Handed... 2 Handed Swings... Darcy Swings... Walkout Swings... High Swings... Jumping Swings... 360 Swings...

10 sets of 10 swings = 100 swings OR straight in a row for 3 and a half minutes... whatever you like as long as you get 100 done every day from November 15th through December 15th.
Register on Facebook and let me know how you do. http://bit.ly/1ZOR7k


Here's the IFs:

IF... you're a Synergy Kettlebell Training member prizes will be given out at the end for everyone who completes our 3000 Swing Challenge.

IF... you are not a member I encourage you to perform the challenge cause you've got nothing to lose except unwanted body fat and weakness.

IF... you don't have a kettlebell you can still perform the swings if you know how. Grab a relative weighted object and swing away.


Here's a cool calendar for you to use and check off your days as you go along through the 3000 Swing Challenge: http://bit.ly/1X4oFo

GS Strong Body Challenge Day 1

"GS Strong Body Challenge"

Awards:
Special T-shirts, Kettlebell Necklaces, 212 Degrees Book/DVD, Participation Trophies, and more

Warmup: 45s
1 Lap
Squats
Jumping Jax
Pushups
Rebounds
Burpees
1 Lap


Super Get Stronger Blaster: M4
Group A: Long Cycle
Group B: Snatch


Then: R3, 40/20, M1 btwn rds
Super Spidey Pushups
Figure 8 to a hold
Russian Twists
One ARM SDHP
Switch Steps


Cooldown:
Synergy Yoga

Synergy Kettlebell Kamp "Lil This, Lil That (1.0 & 2.0)" 103009

"Lil This, Lil That (1.0 & 2.0)"

Warm Up: R3, S20
Sling Shots
High Knees
Around The Worlds
Skipping    


Technique Practice:
Intro To The TGU


Your Friday Fat Blasters: 
1.0: R4, 30/15, M1 btwn rds
Goblet Thrusters
Toe Touchers
Darcy Swings
Seated Press
Figure 8 To A Hold


2.0: Max Rounds In M3
3 Kettlebell Cleans
6 Pushups
9 Squats



Core Dominator: R2, M1
Windmills- R&L
TGU- R&L



Cooldown:
Synergy Yoga

Kamp 102909 "Save This Last Dance"

"Save This Last Dance"

Metabolic Circuit Warmup:
R2, 30/40 - Alt time for each movement
Pushups
Reverse Lunges
Figure 8's
Russian Twists
Suicide Pushups


Your Fat Blaster 2.0: R3, AFAYC, no breaks
-For Time-


Advanced:
21 Heavy Snatches per side
15 KB Darcy Sumo Deadlift High Pulls
9 HSPU


Intermediate:
21 Clean & Presses per side
15 KB Sumo Deadlift High Pulls
9 Pushups


Beginner:
21 Heavy Swings per side
15 KB SDHP
9 Pullovers


Core Dominator: R2-3, S30
Phoenix Crunches
V-Situps
Planks


Cooldown:
Synergy Yoga

Synergy Kettlebell Kamp "Cannonball" 102809

"Cannonball"

Warmup: Just dive right in and go!!!

6 Minute Swings Set (2 hand, one arm, darcy, etc.)

Your Fat Blaster:
4 Min. Single-Arm Push Press Set
M2 One-Arm Swings- R&L
M1Renegade Rows
M1 Planks

Then: 12x Tabata (20s on/10s off) Mountain Sprint Climbers
-6 min. of total sprint climbing. 20s sprint followed by a 10s rest times 12.

Your Quick Metabolic Circuit: 30/40 - Alt time for each movement
Pushups
Reverse Lunges
Diamond Pushups on Kettlebell
Russian Twists
Suicide Pushups

Cooldown:
Synergy Yoga

 

Synergy Kettlebell Kamp - Movember "GS Strong Body Challenge"

Tonight is gonna ROCK!!!! We have our very first GS Challenge launching and I can't wait! Before I get into that I just wanna say to keep bringing your friends cause you will get 20, 40, 60, 80, & and 100% off your Kettlebell Kamp for the next 3 MONTHS!!

That's my way of saying THANK YOU for working hard and spreading the word so that everyone can Blast Fat & feel amazing! :)


Okay so here's the GS Strong Body Challenge that we're starting tonight and will be going on all November. I'm calling this the month of "Movember". And OH BOY are we gonna be moving!

If you don't know what GS means here's a quick run down.
Girevoy(kettlebell is "girya" in Russian) Sport
2 events:

1. Kettlebell Snatch
You will perform a set for each kettlebell movement. We will have 2 groups- beginners & intermediate.

Beginners will use one bell, go for 5 minutes of each, and be allowed multiple hand switches as well as be allowed to set the bell down once.

Intermediate will use one bell, go for 10 minutes of each, and have only one hand switch. The bell will not be allowed to touch the ground.


2. "Long Cycle" Clean & Push Press (or Jerk if you know it)
You will perform a set for each kettlebell movement. We will have 3 groups- beginners, intermediate, & advanced.

Beginners will use one bell, go for 5 minutes of each, and be allowed multiple hand switches as well as be allowed to set the bell down once.

Intermediate will go for 10 minutes of each and have only one hand switch. The bell will not be allowed to touch the ground.

Advanced will use 2 kettlebells & go for 10 minutes. The bells will not be allowed to touch the ground.


You will have the option of choosing your bell weight and going at your desired pace.


Ok so here's the rest of our next 48 Hours of Kettlebell Kamp! Crazy you say? Yeah I was told that a few times, but WE just wanna have some fun!!! Over the next 48 hrs this is what we're gonna do: 2nite is GS Day One & a SuPer Ab Blaster that's gonna leave u permanently in a bent over position. 2morrow Mike Tyson is gonna visit. Nah just kidding, but we're gonna have a really cool Boxing Blaster workout where EVERYONE will get to punch ME! :-D Uh oh!!!