Workouts June 4-9

MONDAY: Michelle


CARDIO OR BUST! 4R 50s/10s

M: 16kg W: 10kg

Double Jerk

Heel Grabbers

Skull Crushers

180 Degree Burpees

Lateral Lunge w/ KB High Pull

Criss Cross Jacks




Mobility: 3R 

5 Wall Squats

10s Squat Sits

Strictly Strength!

Double KB Racked Squats

3x10 Increase Weight with Each Set

Strength Builder! 3R 

10 Goblet Walking Lungs R/L 16kg,10kg

10 Bent Over Row R/L 16kg, 10kg

10 KB Deadlifts 24kg, 20kg

10 Pull-Ups 

Finisher: 3R 20s/10s If Time

Wall Balls

Phoenix Crunchers 16kg, 10kg

Tricep Dips on KB


WEDNESDAY: Christina


Synergy HIITs The Zoo!!  4R 35s/5s

Starfish Abs

KB Cleans R/L

Crouching Tiger

KB Get Up Sit Up R/L  Beginners: no bell! 

Frog Jump Squat Thrust

KB Slingshots R/L

Alternating Donkey Kicks 

Team Relay Finisher: 5M AMRAP


High Knees


Power Skip




Warmup: 2R 

10 Ribbons

10 Dead-man Pushups

10 Thread Needle Abs R/L

Kettlebell Segment: 8R 

30s Snatch 16kg/10kg

10s Lockout

Conditioning: 16M AMRAP

M: 20kg W: 12kg

8 Cobra Burpee

10 Figure-8 to a Hold

8 Goblet Reverse Lunge w/Kick  R/L

10 TRX Atomic Push-ups

8 Box Jumps



Synergy Bodyweight Benchmark Workout


All Out Max Effort: 3M work, 1M rest

(Standards are listed)


Military Pushups

Strict Pullups



500m Row


1) Push Ups: Arms must be with elbows in, go down to a minimum of 90 degrees at elbow, feet together, knees off ground.


2) Strict Pull Ups: palms face away from you, BUT you cannot kip, swing, or sway at all! If you choose to use a band you need to add additional reps of pull-ups per color increment of assistance.

Red/Black = Add 10 reps, Green = Add 20 reps, Orange = Add 30 reps

(Next time you do this try a more challenging band and do fewer reps.)


3) Squats: Place feet just outside of hip width apart, hips MUST go parallel to knees or the rep does not count! Torso must be vertical at both the top and bottom, no bowing forward. Remember, just because you have moved down does not mean you have squatted down properly and fully.


4) Burpees: chest to floor with a jump at the top, but you do not need to perform a jumping jack or overhead clap


5) 500m Row


NOTE: Start wherever you want, but we suggest doing your weak movements first and finish with your strengths. If you fall short in one exercise category you can dominate in another and increase your rank strategy.


HOW TO ACHIEVE RANK: In order to climb a level we need to have performed all the minimum number of reps for each exercise of that level. If we meet all the minimum criteria then we have achieved that level. Then we keep working up towards the next level each time we do this workout. Once we achieve all the minimum reps of that next level, then we can start working towards the higher-level that’s next.


We will be doing this benchmark workout every 6-8 weeks.


RANKING: To achieve a rank these are the minimum reps/time to perform.

Level 5:

Squats 130

Pull Ups 40

Push Ups 100

Burpees 45

Row 1:35-1:49


Level 4:

Squats 117

Pull Ups 36

Push Ups 75

Burpees 35

Row 1:50-1:59


Level 3:

Squats 110

Pull Ups 30

Push Ups 50

Burpees 25

Row 2:00-2:20


Level 2:

Squats 75

Pull Ups 25

Push Ups 45

Burpees 20

Row 2:20-2:44


Level 1:

Squats 50

Pull Ups 15

Push Ups 35

Burpees 15

Row 2:45-3:00


SATURDAY: Michelle M.


Army Of Two!


Circuit 1: Sumo Jump Squats / American Swings

Circuit 2: Burpees / Walking Prisoner Lunges

Circuit 3: Jump Ropes / Wall Balls

Circuit 4: Mountain Climbers / Russian Twist


Let's Finish Together: R3

10 Partner Leg Throws (each partner)

10 Partner Squat and Toss

10 Partner Windshield Wipers



MONDAY: Michelle M


4 Renegade Rows 2x16kg 2x10kg (Hands on handles, not bells, Push Up, Row R, Push Up,  Row L =1)

8 Broad Jump Burpees

16 TRX Triceps Extensions

32 Criss Cross Jacks


Finisher: 3R, 25S, 5S

Phoenix Crunchers 16kg 10kg

Super Plank Push Ups



Power Starter: 8R (4M) 30s - Switch Arms Each Round

Men: 20kg + Women: 12kg +

2 Cleans

1 Push Press

1 One Arm Racked Squat

NOTE: Aim for 3 cycles through on each arm! If you are getting more, you need to go heavier!


Ladder Down! 16-12-8-4 (cap around 16M)

*No R/L #s, just do the total - so 16 would Be 8R/8L

*One exercise is meant to be done slower and the other is it’s “power” exercises*

KB Prisoner Reverse Lunge 20kg, 12kg *slow*

KB Swings 26kg, 20kg *power*

Single Z-Press 20kg,10kg *slow*

Jumping Pull-Ups *power*

Single Leg Deadlift 26kg, 20kg *slow*

Ball Slams *power*


Power Finisher: 2R 25s/5s

Tire Flips

Step Ups

Side Plank w/Leg Lift R

Side Plank w/Leg Lift L

*on side planks continuously bring leg up and back down, do not hold a “star plank”.


WEDNESDAY: Christina


10 TRX Jumping Lunges

10 Deadman Push Ups

10 Wall Balls



10 TRX Jumping Lunges

10 Deadman Push Ups

10 Wall Balls

10 KB Double Outside Swings



10 TRX Jumping Lunges

10 Deadman Push Ups

10 Wall Balls

10 KB Double Outside Swings

10 Squat Thrust Frog Jump (done before, refresher)


Jump-n-Abs 2R 25s/5s

Front-Back Jump Rope

Standing Pike Crunch R/L

Slalom Jump Rope

High Knee Chops R/L


THURSDAY: Michelle B.

Warmup: 3R

1 Spiderman Crawl LOG

5 Cossack Squats R/L

5 Ribbons R/L


WOD: 3-5-7-7-5-3

Floor Snatches R/L 16kg, 12kg

Plank Shoulder Taps R/L

Sledge Slams R/L



Finisher: 4R

2 Man-makers

6 Burpees



Power: Build up to this weight through a 4-5 lighter warm up sets of 3-5 reps each.

1x2 Deadlift @ 225lbs, 160lbs (These weights are firm. Do not exceed them.)

3x3 DL @ 190lbs, 130lbs (These weights are firm. Do not exceed them.)


Core Conditioning: 3R

15 Hanging Knees To Elbows (knees go higher you work you core more!)

10 Super Plank Push Up Alternating Knees To Elbows

50 Jumping High Knees



Circuit Saturday!

Circuit #1: 3R, 45s/15s

Jumping Jack with Med Ball Press

Plank Jacks

Skater Lunges

Circuit #2: 3R, 45S, 15S

Carioca w/ Med Ball (D&B for 45s)

Plank Hip Dips

Side Step Swings

Circuit #3: 3R, 45s/15s

180 Degree Jump Squats


American Swings w/ Twist

NEW Synergy 3-Day Split Program

Synergy Kettlebell Class

Our goal is to help our members progress in whatever area you want to improve, such as squats, push ups, pull ups, or ________ (insert your goals).


We've refined our current program and created a more predictable cycle for our programming for the practical progression of each of our individual goal(s).


With our new 3-day split program’s unique structure, we have designed it so you can, and are encouraged, to come 5-6 days a week and you won't overtrain because of specifically how we will be balancing workouts each day.


See a peek inside our exact training split.


"Fitness Is Not My Passion"

One of our Synergy rock stars sent this in to us and we LOVE it!

"I am a 36 year old female, I work full-time, I have a family... A husband and a child that I value as important to me. Fitness is not my personal passion in life, but I want to take care of myself so that I am healthy to take care of my family. I don't have a whole lot of time in my day. So when I workout I want to feel empowered, I want enough variety to keep things interesting, I do not want to get hurt, and I do not want to go so hard that I am sore for days. It's important to me to appreciate my body and to be as healthy in my shape that I was born into as I can. Synergy gives me exactly what I need."

Green Tea vs. Black Tea

green tea black tea.jpg

Tea is said to be the most popular beverage in the world. It’s been consumed for thousands of years by millions, perhaps billions, of people.


Tea has also been shown to have many health benefits. And some of these benefits are thought to be related to tea’s antioxidant properties. These properties are from its flavonoids known as “catechins.” Flavonoids are anti-inflammatory and have a range of health benefits that I talk about in this post.


Green tea vs. black tea - What's the difference?

What do green and black teas have in common?


First of all, they both come from the camellia sinensis shrub that’s native to China and India. Green tea contains slightly more health-promoting flavonoids than black tea. How is this?

The difference lies in how they’re processed.


If the leaves are steamed or heated, this keeps them green. The heat stops oxidation from turning them black. Then they’re dried to preserve the color and flavonoids which are the antioxidants.


Hence you have green tea.


If the leaves are not heated, and are crushed and rolled, then they continue to oxidize until they’re dry. This oxidation uses up some of the flavonoids’ antioxidant power, so black teas have slightly less ability to combat free radicals than green tea does.


PRO TIP: Adding almond or coconut milk to your tea reduces the antioxidant ability.


Both green and black teas contain about half of the caffeine in coffee. That translates to about 20-45 mg per 8 oz cup.


Green tea vs. black tea - Health Benefits

Tea drinking, in general, seems to be associated with good health.



For one thing, both green and black tea drinkers seem to have high levels of antioxidants in their blood compared with non-tea drinkers. Green and black tea drinkers also have lower risks of heart attacks and stroke. Drinking green tea, in particular, is associated with reduced triglycerides, total cholesterol, and LDL oxidation, all of which are risk factors for heart conditions.


Overall, drinkers of green and black tea seem to have a lower risk of heart problems. Green tea has also been shown to reduce risk factors (i.e., blood lipid levels) a bit more than black tea has.



Antioxidants also reduce the risk of many cancers. Studies show that both green and black teas can reduce the risk of prostate cancer (the most common cancer in men). Also, green tea drinkers have a lowered risk of breast and colorectal cancers. Black tea is being researched for its potential to reduce the risk of ovarian cancer.


Overall, antioxidant flavonoids in tea seem to help reduce the risk of some different cancers. Green tea may have a slight edge over black tea, but both seem to be associated with lower cancer risk.



Both green and black teas can reduce the risk of developing type 2 diabetes. They also reduce diabetes risk factors, like elevated blood sugar levels and insulin resistance. For example, some studies have shown that both green and black teas can help reduce blood sugar levels. Other studies have shown that green tea can also improve insulin sensitivity.


Once again, green tea seems to have a slight edge over black tea, but both are blood sugar friendly (just don't overdo the sweetener).



Both green and black teas are from the same plant, but are processed differently. Green tea retains more of the beneficial antioxidants than black tea does; but both are associated with better health than non-tea drinkers.


Overall, both green and black teas are healthy drinks, and tea drinkers, in general, seem to have fewer health conditions than non-tea drinkers. Green tea seems to have a slight edge over black tea when it comes to measurable risk factors of some common diseases.


When you enjoy your tea, try to minimize or even eliminate adding milk and/or sweeteners; these reduce some of the health-promoting properties of tea.


I’d love to know: Are you a tea drinker? Which tea is your favorite? How do you like to enjoy it? Let me know in the comments below.


Recipe (Green tea): Matcha Energy Bites

Serves 6 (makes 12-18 bites)

1 cup shredded coconut, unsweetened

4 tbsp almond flour

1 tbsp matcha green tea

2 tbsp honey or maple syrup

1 tbsp or less of coconut oil



Add all ingredients into food processor and pulse until blended.

Shape into 1-1.5" balls.

Serve & enjoy!

Tip: If you use sweetened coconut, then you can eliminate the honey/maple syrup.



Heartburn - Can I Help it with Foods and Lifestyle?

The odds are that you or someone you know experiences heartburn. Around half of North American adults experience it at least once per month. Somewhere between 10-20% have it at least once per week!Heartburn, also known as reflux, occurs when the strong acid in your stomach creeps up into your esophagus.


It can feel like a burning sensation; hence the name "heartburn." Other common symptoms include bloating, burping, difficulty swallowing, or a sore throat. Often there is a bitter or sour taste as well.Don't get me wrong, stomach acid is good! Stomach acid is essential for good health and optimal digestion.


We need the acid in our stomach to protect us against harmful microbes (i.e. bacteria) that lurk in our food and drinks. Stomach acid also helps us break down our food, and digest nutrients. But we need that acid to stay in the stomach, and not get up to our esophagus!


Stomach acid doesn't usually burn the stomach itself; this is because the stomach is protected by a layer of mucus.


But your esophagus doesn't have that same protection. It has a valve that is supposed to prevent things from going the wrong way (i.e. keep food, drink, and acid down; not allow it back up). And when your esophagus is exposed to stomach acid too often, it can cause the infamous burning, inflammation, and other potential issues.


I'm going to share a bunch of tips that may help you overcome your heartburn symptoms naturally.Of course, if symptoms last for a long time, or get worse, it's probably a good idea to see your doctor.


Tip #1 – Foods to eat (and avoid)

You may notice that when you eat or drink certain things, you get heartburn soon afterward. These triggers may be different for everyone; but often include onions, garlic, chocolate, citrus, tomato, mint, spicy foods, greasy foods, coffee, carbonated drinks, or alcohol. If any of these affect you, reduce them or even try cutting them out to see if it makes a difference.


Heartburn might also result from a sneaky food intolerance. Try eliminating grains, dairy, and processed foods for a few weeks and see if that helps. Now, you may be wondering: “If I eliminate these foods/drinks, then what can I put in their place?”


Try increasing fiber intake. Yes, this means more whole, unprocessed foods, especially veggies! In fact, potatoes may be a great addition to meals if you suffer from heartburn. Try getting at least five servings of veggies every day.


Tip #2 – How and when to eat Eat slowly. Use meal times to release stress. Chew your food very well. Don’t eat meals that are too big. And don’t eat too close to bedtime. You want to avoid lying down with a full stomach. We’re talking finishing eating 2-3 hours before lying down, so schedule your dinner or snack with this in mind.

Tip #3 – Lifestyle techniques

Sometimes strenuous exercise can make heartburn symptoms worse. If this happens to you, then focus on low-intensity exercises like walking and cycling.


If symptoms come on as you’re lying down to sleep, try adding a pillow or two so your head is a bit higher than your stomach.


Another interesting tip is to try sleeping on your left side. Lying on your left side works because the valve that prevents the acid from "leaking" into your esophagus is located on the right side of the stomach. So, when you're lying on your left, the acid is away from that valve.




Heartburn is a very common condition where stomach acid creeps up into the esophagus (where it’s not supposed to be).


If you suffer from symptoms of heartburn, there are many things you can do. There are foods and drinks to avoid and veggies to increase. You can eat slower, chew more thoroughly, and don't lie down within 2-3 hours of eating. Also, try low-intensity exercise and sleeping on your left side.


Try these simple, natural strategies. They can help prevent or relieve heartburn symptoms for you.


Recipe (Not Too Greasy or Spicy): Baked Potatoes

1 small bag of mini potatoes

4 tbsp olive oil 1 tsp salt 1 tsp black pepper



Scrub potatoes and boil them until they're soft. How long will depend on their size, so check them by feeling how easily they're penetrated with a fork or knife.

Drain the water and toss the potatoes with olive oil. Sprinkle with salt & pepper.

Place in a roasting dish at 425F for about 15 minutes.


Serve & enjoy!


Tip: Don’t have mini potatoes? Use large potatoes or sweet potatoes and chop them to the size of mini potatoes.