June Week 2 6/11-6/16

MONDAY: Christina


Crazy 8s

Isol-8! 3-4R

8 Single Leg Box Squat R/L

8 Negative Push Ups

8 Prisoner Split Squats R/L 16kg,12kg

8 Overhead Tricep Extension 16kg, 10kg

8 Goblet Sumo Squat with Heel Raise 16kg, 12kg

8 Kettlebell Z Press R/L 16kg, 10kg

AbDomin-8! 3-4R

8 Mountain Climber Burpees

8 Switch Kicks R/L

8 Bird Dog R/L *Challenge Forearm Plank with Arm/Leg Raise

8 Tuck Jumps

8 Crunchy Frogs




Technique Practice:

3x10 Barbell Deadlifts

M: 135lbs W: 95lbs

*Increase weight at every set !

Workout: 3R 40s/10s

M: 16Kg W: 10kg

Goblet Lateral Lunges R

Windshield Wipers

Goblet Lateral Lunges L


Sumo Jacks

Alternating Donkey Kicks



WEDNESDAY: Michelle M.


Jumpstart Your Heart! 4R AFAP

10 Figure 8 Snatches R/L 16kg, 10kg

10 Tasmanian Burpee Box Jumps

10 Alternating Jackknife R/L

30 Double Unders or 60 Reg Jump Ropes

Core Dominator Finisher

Coaches Choice




Starter: 4R 30s/10s

Shuffle Up Downs

Russian Twists-NO BELL

Wall Balls

Back Attack: 16M AMRAP

4Curtis P Complex 16kg, 10kg

24 Plank Jacks

8 One Arm High Pull R/L 16kg, 12kg

24 Mountain Climbers

8 Dbl KB Deadlifts 24kg, 16kg

6 Floor Rows R/L 16kg, 10kg




KB Conditioning:

3x10 Double Outside Swings 2x24kg+, 2x16kg+

Followed by:

3x10 Double KB Half Snatch 2x12kg, 2x8kg

Conditioning: R2

20 KB Jump Squats 24kg, 16kg

30 Hanging or Dip Bar Leg Lifts

40 Sledge Slams

50 Hand 2 Hand Swings 20kg,14kg

60 KB Sumo Squats on Tire 20kg,14kg

70 Rope Slams


SATURDAY: Michelle M.


Lean Legs! R3 50s/10s

American Swings

TRX Jump Squats

Goblet Side to Side Lunges

Tire Toe Taps

Wall Sit

Jump Rope

Toned Abs! R3 30s/5s

KB Superman Crunches


Plank Dips


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.