Synergy Plank Challenge

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December means we’re planking!!!

Every year we have a 30 Day Challenge to Plank for time and in public.


2 Plank Categories To Win!

Challenge who you are and see who you will become!


1) CUMULATIVE PLANKING

1 min = 1 raffle entry Every minute you plank take one raffle ticket. Example: Plank 5 minutes you take 5 tickets.

If you’re new to Planking… TRY THIS: Day 1: 1 minute plank Day 2: 1 minute 10 second plank Day 3: 1 minute 20 second plank And so on adding at least 10 seconds every day for our entire challenge.

Planking can be on forearms or hands (with straight arms).

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2) PUBLIC PLANK PICS

Post a pic of you Planking in public, at a unique location, on your Facebook or Instagram or directly on Synergy's Facebook Page. Tag “Synergy Kettlebell” and use the Hashtag #SynergyPlankChallenge so we get notified and see your pic. That’s all you need to do to be entered into our challenge raffle contest!!

FEATURES FROM PRIOR YEARS 

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Plank more for a Synergy Strong core!!! #SynergyPlankChallenge

Synergy Running Challenge 2017

We're going to enjoy the last bit of summer with a running challenge to wrap up the month of August!! Whether you run fast, run slow, or simply trot along this is totally doable.

This isn't just your ordinary running challenge, but we're keeping it simple while still challenging for beginners and advanced participants.

So here's how it works... align up your Run with your Challenge. Beginners your distance is the B Scale and Advanced yours is the A Scale. Once you see your distance then you choose which Challenge you're going to complete while running. To do this challenge you cannot just run. You must choose a Challenge to do too.

RUN Day 1: B Scale = 1/4 mile, A Scale = 1/2 mile Day 2: B = 1/2 mile, A = 1 mile Day 3: B = 1/4 mile, A = 1/2 mile Day 4: B = 1/2 mile, A = 1 mile Day 5: B = 1/4 mile, A = 1/2 mile Day 6: B = 1/2 mile, A = 1 mile

CHALLENGE Option 1: 10x Burpees EMOM during your run. Option 2: Carry a sledgehammer Option 3: Farmer's Carry 2 Kettlebells Option 4: Hold a med ball above your head the whole time. Option 5: Carry a plate (M 45lbs, W 25lbs) Option 6: Rack Carry 1 or 2 Kettlebells

That's it! Have fun with our Synergy Running Challenge, enjoy the running weather, and enjoy moving better. #SynergyStrong

Jump Into June 30 Day Challenge

We figured you guys are burpee'd out by now so we'll give you something a little easier to manage. We did this last year and we had a lot of fun with it.

Our June challenge brings us lots of jumping and burning calories!! It starts on the 1st and runs through the 30th.

I know whenever I jump rope a lot my midsection just melts off the excess. I'm looking forward to this one. 😀

When you post & share about it on social media use our special hashtag #jijc.

Also if you're not yet following Synergy Kettlebell on Instagram you can do that HERE: https://www.instagram.com/synergykettlebell/

Synergy Burpee Challenge

burpees We begin a new month and it's so important to step back and look at everything you have accomplished so far this year. Be proud of it!! It's also important to evaluate what you still want to achieve. This helps us create new challenges for ourselves moving forward.

We're going to challenge ourselves this month with everyone's favorite... Burpees!! OK... OK... don't cringe... KEEP READING...

 

The burpee was created in the 1930s by Royal Burpee. He developed the burpee test and it was used to test the fitness level of recruits entering the military during WWII. It's improves and tests strength, agility and coordination.

Burpees are challenging, and of course can be tiring, but there's no question they are effective!

Let's take it to the next level this month, surprise yourself, grab a partner, and together kick it up a notch!

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HOW TO BURPEE: https://www.youtube.com/watch?v=uX1IfVFkm6s

 

Choose With or Without A Partner

 

INDIVIDUAL BURPEES

A classic Burpee is a squat, jump out to plank, push-up, jump back to squat position, jump at the top (no jumping jack at top!)

During this challenge you can do any type of Burpee you'd like! Make it challenging especially during the first week when the rep numbers of LOW.

 

During workouts, incorporate Burpees, include them in your warm-ups, and definitely don't let a day go by over the next 30 days without doing Burpees!!

The goal is to do the number of Burpees corresponding with the date. So Day 1 do 1 Burpee, Day 2, do 2 Burpees... Day 3 - 3 Burpees, etc. If you complete this challenge you will be doing 496 Burpees!

**STEP IT UP: If you're "ADVANCED", do double the count on each day.

Take it to the EXTREME by doing Man-Makers for the first half of the month!!

 

PARTNER BURPEES:

burpees nowFor these you start by facing your partner. You both come down to floor and jump your feet out to plank position. Instead of push-up, clap your partner’s opposite hands (R/L). Jump feet in, clap hands at the top (double high five). For even more of a challenge throw a pushup in the mix between hand claps!! 

The goal is highest total number of Burpees and highest number of consecutive Burpees at one time.

 

 

Synergy Rope Climb Challenge

Peak Obstacle Course Racing, aka OCR, season is quickly approaching and now is the time to start working on and refining your rope climb technique. Even an OCR isn't your thing... we designed this challenge for Beginners, Intermediates, and Veterans in mind so everyone benefits.

All month long, we’re challenging ourselves to get stronger and more confident climbing up the rope!

 

ROPE CLIMBING TECHNIQUES

Of course modifications are absolutely allowed and there are various climbing techniques you can use. See the chart below showcasing just a few variations of rope climb positioning. With any technique, the goal should be to use your legs as much as possible to get up the rope without depending on upper body strength.

 

 

 

Here are climbing examples of each technique:

S-Wrap: https://www.youtube.com/watch?v=Nabqer0ptaY

J-Hook: https://youtu.be/0uw4Aq3ABqY

Crossfit: https://www.facebook.com/michelle.bang.5/videos/10154700902649965/

 

PRACTICE, PRACTICE, PRACTICE

Choose which level to start at according to your fitness ability. Each day you are at the gym or have access to a rope, complete the exercises listed in the chart for that corresponding week. Every week the exercises will progress in difficulty to help build strength and confidence for your rope climbs.

BEGINNER: Start at this level if you are new to working out and have limited upper body strength. This progression is great for beginners and because your feet never leave the floor.  Week 4 DOES NOT finish with a complete rope climb. 

INTERMEDIATE: Start at this level if you have decent upper body strength and coordination, but are limited due to fear of heights, shoulder injuries or other limiting circumstances. This progression DOES NOT finish with a complete rope climb in Week 4.

VETERAN: Start at this level if you have good upper body strength and coordination, exercise regularly, but have not yet learned how to climb a rope or are a beginning climber. Even if you can already climb a rope successfully, these exercises will help strengthen and master your skill. This progression DOES finish with a complete rope climb in Week 4.

 

EXERCISE HOW-TO’s

Lay to Stand Climbs: Start laying on the floor, legs straight out in front of you, rope hanging between your legs. Pull yourself up the rope to a standing position, trying to keep your legs as straight as possible. Lower yourself down, hand over hand, with the same straight leg posture. Ex. https://youtu.be/926H-gvXQuU

 

Leg Wraps/Leg Positioning: Practicing this exercise will help develop the muscle memory for the actual rope climb. Stand behind (or next to if practicing the j-hook) the rope, lift your dominant leg up high like a tuck and practice your preferred rope positioning while keeping non-dominant foot on the floor.

 

Hanging Rope Tucks: Standing behind the rope, reach as high as possible and grab onto the rope. Let your feet leave the floor and pull your knees to your chest like a hanging knee to elbow exercise.

 

Rope Pull-ups: Standing behind the rope, reach as high as possible and grab onto the rope, making sure your palms and insides of your wrists are facing toward you. Pull yourself up like you would for a close grip chin up on a bar.

 

Hanging Leg Wraps: Standing behind the rope, reach as high as possible and grab onto the rope, release your legs from the floor, tuck your dominant leg to your chest and proceed to practice your preferred wrap/clamp technique with that same leg while hanging.

 

Rope Clamp & Stand: Immediately following 1 rep of “hanging leg wrap” exercise, before coming off the rope, complete the move by taking your non-dominant foot and clamping the rope between your feet securely enough so that you are able to stand up on the rope. You should now be hanging about a foot or so above the ground.

Best Of Synergy 2013 Kettlebell workout theme

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We started a tradition last year in December 2012 with an awesome theme we called: "Best of Synergy". We take all the workout favorites from the prior 11 months of the year and bring them back to finish the year with a BOOOOM & BLAST!!! This is gonna be awesome!!! Check out the themes we're referencing throughout every class below...

WHAT TO EXPECT When you come to your Synergy Kettlebell class you will hear about the overall theme title being "Best of Synergy 2013" and then you will also hear the referencing theme where the workout can previously be found.

We're not doing a nutritional challenge this month so you're off the hook there, BUT of course continue to practice the Eagles Wings (good nutrition & consistent exercise) by eating clean, drinking no less than half your bodyweight in ounces of water daily, and stay away from the B&P.

30 DAY SUPER PLANK CHALLENGE We are going to be having our annual Plank Challenge again starting Monday as well. It's a simple and fun one to do, without any equipment, that can be done anywhere. You will win in 3 different categories: Longest plank, For every 1 minute you plank you get a raffle entry, and the silliest public plank pictures will be all included this time around as well. I encourage you to come to your classes to be a part of our challenge because winning is nice, but the overall goal is to improve ourselves.

FULL DETAILS HERE: http://www.bobgarontraining.com/synergy-super-plank-30-challenge

"BEST OF SYNERGY 2013" THEMES WE ARE REFERENCING DURING DECEMBER KB-3D Chuck Norris' Warmups Unleash Your Inner Superhero One Step Closer Kettlebell Addict Rise of the Mad Minutes Game On! Love Handles Kettleburn N:OW Kettlebell Marathon

strong people are harder to kill!

Synergy Yoga 30 Day Challenge

lock the kneeEvery day, every week we are making our Kettlebell classes a priority and I want to encourage you to also prioritize your active recovery. Having an active and regular practice of postures focused on flexibility, strength, and muscle relaxation you will experience a greater overall physical and mental (mind & body connection) benefit to your body. My recommendation is to write into your schedule to come to Synergy 5-6 days a week with mixed Kettlebell and Yoga days tossed in there. Currently my personal schedule is like this: I perform 3 Kettlebell strength days a week, 2 running days, and 2-4 yoga days every week. Most of the time I perform my Yoga on my 2 recovery days off a week, which during my current training plan for Nov. & Dec. are Wednesday & Sunday, but also perform Yoga on other days I may feel tight or stiff. It really, really helps!

Partner with me on this and challenge yourself for 30 days in this way! Take my 30 day challenge!

“Sometimes the way to open something up is to create more strain. So it’s not just “letting go” but sometimes it’s the sense of being more energetic. It is a balance between strength, flexibility, endurance, and relaxation. It is more than three things– it’s also mindfulness, the way the breath is flowing, and so forth.” -Rodney Yee, yoga guru

Our classes are designed for all levels (beginner, intermediate, & advanced), but Synergy Yoga certainly isn’t your weak-sauce yoga that’s for sure! You WILL break a sweat and experience physical changes in every class. Join us to increase your fitness on the mat!