“Swing & Core” Synergy Kettlebell Workout Theme

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Bob Garon Swing & CoreWorkouts 1-12

THIS THEME’S FOCUS IS:
FULL BODY CONDITIONING

[longer sets, lighter weight, 20+ reps]

Theme Perspective:

Swing & Core means no overhead lockout and a whole lot of core dominating exercises!!

No Overhead Lockout means simple that we will not perform variations of Snatch, Press, Push Press, Jerk, Thrusters, etc.

We will definitely include variations of swings such as one arm, two arm, hand to hand, double (inside & outside the legs), high pull (single, double, sumo deadlift, etc), and anything and everything bodyweight, jungle gym, tires, sledgehammers, battling ropes, slam balls, etc.

STC CT Last Day

Here’s a sample similar to one of the workouts we will be doing in Swing & Core.

But first here is our warmup & cooldown series that we do as a group at Synergy Kettlebell because we know that it is ALWAYS important to do both surrounding a workout. By doing this your body is less prone to injury as well as becomes much more loose and flexible rather than hard and tight.
 

Warmup:” This prepares you for today’s workout!”

Synergy Dynamics mobility drills standing series

Movement Segment: Go Light, Go Slow
30x Two Arm Swings (Medium Bell)
25x Bodyweight Split Squats- R/L
20x Ribbons
15x Pushups

Cool Down: “This prepares you for your next workout!”

Synergy dynamic floor sequence and foam roll

SAMPLE WORKOUT

GET STARTER: R1
100X JUMP ROPE
25X PARTNER PLANK WITH SHOULDER TAPS (EACH PARTNER DOES 25 SHOULDER TAPS)

WOD: M5, AFAP
10X DOUBLE OUTSIDE SWINGS
20X TWO-HANDED SWINGS GO HEAVY
30X SLING SHOTS – HEAVY KB

M2 REST

PART 2: M5, AFAP
10X DOUBLE INSIDE SWINGS
20X SINGLE HAND SWING SWITCHING L/R EACH TIME
30X HALOS

M2 REST

PART 3: M5, AFAP
10X SIDE STEP SWINGS
20X STEP OUT SWINGS (10L/10R)

FINISHER: R3, S50/S10
FARMERS CARRY (2 HEAVY KB) BACK & FORTH LENGTHWISE
ROPE SLAMS OR BALL SLAMS

 

 

EXPERIENCE GROUP KETTLEBELL TRAINING

We’re personal training in a group environment. Come join us for a certified Kettlebell coach led group class at Synergy Kettlebell Training in Aurora, Dixon, and St. Charles, IL.

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