30 Day Challenge

March Pullup Challenge

This month we’re challenging ourselves to try harder, work harder, and do things we never thought we could do. "I can't do a pullup." We believe YES YOU CAN!!! Let's do it together and we'll show you how!!

  1. Can't do a pullup YET... Modify by using stretch bands, TRX Row, chinups, etc.

  2. Can do them in your sleep... Ok challenge yourself to close grip chinups, commando pullups, one arm, muscle ups, etc.

Pullups are known as the "squats of the upper body" because of all the muscles they work at the same time. Have fun with our Pullup Challenge this month and stay committed to the end so you can see how your body transforms through the end.

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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!


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


Choose With or Without A Partner



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!!



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!



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/



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.



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.

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!

iFast 30 Day Challenge

New Nutrition Challenge

Even though Spring weather is right around the corner, Summer is so near we can taste it. During the month of April we are going to discover a new way to have more energy, keep our bodies healthy and lean by not only optimizing the foods we eat, but WHEN we eat them!

Take Part In Our 30 Day iFast Challenge

Step 1. Choose your level of commitment Step 2. Break your fast with “proper foods” at the right time Step 3. Experience every benefit!

Benefits Of iFasting

Increased energy Mental clarity Recovery Lower inflammation Better sleep Lower insulin response Higher growth hormone Lower cortisol & estrogen Balanced testosterone Radiant skin and the list goes on...

How You Can Do This

Commitment Level 1: Fast until noon every day for April.

Commitment Level 2: Fast until 4:00p.m. or later* 5 days per week in April.

Commitment Level 3: Fast for a full 24 hours once-per-week in April.

Commitment Level 4: Fast for a full consecutive 48 hours twice during April. NOTE: You may certainly combine levels as you take off in experiencing a new freedom from food that will directly help you achieve the results for which you have been working so hard. Ex. Commit for Level 2 and once a week practice a full 24 hour water fast.


IMPORTANT NOTE: How To Properly Break A Fast

Because your body has been fasting, storing up enzymes, and certain foods (ie. meats) can be pretty aggressive on the digestive system, it is be to always break a fast with a Green smoothies or a Salad rich in leafy greens and raw veggies. This will replenish your system with the enzymes it needs to properly digest the rest of your foods.

iFast Timing Clarification

Personally I typically begin eating after 5 or 6pm. On some days it is closer to 8pm. I eat over a 2-4 hour eating window and stop about a half hour or so prior to bed. Of course other people have different sleep schedules so folks who wake up early in the morning (5 or 6am give or take) can certainly break their fast sooner. Again- I stick to an 18-20 hour fast from the time I stopped eating no matter the time I wake up.

During the day when we don’t eat we engage the Sympathetic Nervous System (SNS). When that happens our Growth Hormone is higher, our testosterone is elevated, our insulin (fat storing hormone) is low, our glucagon (a fat burning hormone) is elevated, and all that causes us to be much more alert, energized, vigorous, and in a fat burning environment.

As soon as we eat enough to disrupt the SNS, the Para-Sympathetic Nervous System (PSNS) engages and we begin slowing down due to the blood, enzyme production, and energy needed for digestion. Our body may feel sluggish and not as alert. Our vigor has been drained and the fat burning slowed down to potential fat storage. This is why if we eat our main balanced meal at the later part of the day then we will be able to sleep much, much more efficiently and the sluggish feeling won’t matter since we are going to be sleeping anyway.

Final Thoughts

To sum: I have found the best results are with an 18-20 hour fast before breaking it with a green smoothie and/or dark leafy green salad.

So choose your level and challenge yourself to iFast during the next 30 days. If you have any questions on anything related to our iFast challenge please leave me a comment below this blog post and I will address it there. Have an awesome month and an amazing experience iFasting as I have for the past 6 years.