“W.O.W. Workouts” (Work Out Warriors) Synergy Kettlebell Theme

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WOW Workouts

Theme Perspective Points

We’re combining the power of Kettlebells with the agility of the Jungle Gym XT in every W.O.W. Workout to take our bodies to the next level.

“W.O.W. Workouts” are about how it’s not what you do that matters. It’s how intense you do it. Whatever this means to your abilities get serious and don’t leave anything behind.

Don’t get frustrated when you don’t get something. That’s called a challenge. Keep working at it and eventually you will get it if you continue with persistence and give your best effort.

If you don’t get something right away or in the first few times so what. If it’s important to you then keep at it.

It doesn’t matter who you are, how old you are, where you’ve been, or what you’ve done or haven’t done. We should always keep pushing ourselves, always have regular challenges so that we might overcome them, and this is the mindset of a Warrior!

Here’s a sample similar to one of the workouts we will be doing in W.O.W. Workouts.

But first here is our warmup & cooldown series because it is ALWAYS important to do both surrounding a workout. You will get a much, much richer training experience because your body will be less prone to injury as well as become more loose and flexible rather than hard and tight.

Warmup: This prepares you for today’s workout!
Synergy Dynamics mobility drills standing series

Then: Weighted Movement Drills
100x Jump Rope
15x Bodyweight Deck Squats (stay on heels & DO NOT cross feet to get up, MOD: 25x Jungle Gym Squats NOTE: this will allow you to go deep in the squat depth)
15x Jumping Pull-Ups
10x Cobra Stretches (hold the up position for 3 seconds and slowly lower down, inhale up and exhale down)

Cool Down: This prepares you for your next workout!
Synergy dynamic floor sequence and foam roll

 

Mark & Janette Manalad at Synergy Kettlebell Aurora

 

WOW Factor #1: 5 Rounds
1 Min Double Clean Sprints
45 Sec Heels To Heaven
1 Min Jungle Gym Floor Muscle Up
45 Sec HEAVY Fig 8’s To A Hold

WOW Factor #2: 5 Rounds
30 Sec Slingshots- R
1 Min Jungle Gym Pistols or Alternating Pistols with Jump
30 Sec Slingshots- L
1 Min Walkouts with overhead clap at top (Advanced add a deadman push-up at the bottom)

 

 
Come join us for a certified Kettlebell coach led group class at Synergy Kettlebell Training in Aurora, Dixon, and St. Charles, IL.

 

member-spotlight
SEE JENNI’S STORY AND HEAR WHAT SHE DID TO LOSE 90LBS!
http://www.bobgarontraining.com/synergy-kettlebell-success-story-jenni-schrader/

Jenni Schrader Before & After

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