BLACK & GOLD
Progressive Strength Training Membership For the Kettlebell Queen Who's Ready to Go From Solid to SAVAGE!
This is for women who are ready to take their strength and skills to the next level. This isn’t for beginners—it’s for women who already own the kettlebell game. If you can confidently double bell squat, double bell clean, double bell swing, strict press, snatch, and Turkish get-up your testing size bell with solid form, then you're in the right place.
You’re already great, now it’s time to become extraordinary.
You’ve mastered the basics, built a strong foundation, and look great swinging your bells. But you want more. You’ve fallen in love with kettlebell training, and now you’re hungry for something bigger, stronger, and more savage. Your 20kg swing? Cute. But you want to roll with the coach who’s breaking world records. You’re ready to push your limits because you see yourself as someone who’s capable of greatness—both in and out of your workout space.
Why Black & Gold?
Because this program is about so much more than just getting stronger.
Black & Gold is for the woman who already lifts—but knows there’s another level inside her.
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Yes, you’ll train hard. Yes, you’ll get stronger. But what makes this program different is the way we pair elite performance with embodiment work.
You’re not just here to lift heavier bells—you’re here to become the woman who owns every room she walks into with power and presence.
You’ll learn how to move with this & that energy, example pairs from Black & Gold Alumni:
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Fierce & Feminine energy
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Savage & Sexy confidence
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Gritty & Graceful control
This isn’t just another workout plan—it’s the next evolution in your kettlebell journey.
You’ll be surrounded by high-level women who are as serious about kettlebells as they are about how they feel while performing. Women who are committed to training and leading from their full feminine power.
If you’re ready to rise—with more strength, more precision, and more connection to the power within you—Black & Gold is where you do it.
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What You Get with Black & Gold:
1. Master-Level Programming: You’re already great with kettlebells, but you want to break through to the next level. With Black & Gold, you’ll get expertly crafted programming that takes you from strong to freaking unstoppable. You won’t just be swinging kettlebells—you’ll be dominating them. Every quarter our training focus shifts so you are spiraling upwards in regards to building muscle, strength, power, and endurance.
2. A Community of Kettlebell Queens: You’ll join a tribe of women who are as dedicated and fierce as you are. These aren’t just gym-goers; these are the badass woman from across the globe who are driven by strength, power, and the desire to become extraordinary. You’ll have the support and camaraderie of like-minded women pushing you to new heights.
3. Elite Coaching: You need more than just a workout guide—you need a coach who understands how to take you from strong to savage. That’s where I come in. As a world record-holding kettlebell athlete, I’ve been where you are. I know what it takes to go beyond the basics, and I’ll guide you through every step of your evolution.
4. Embodiment Work: It’s not just about physical strength; it’s about becoming the most powerful version of yourself, both physically and mentally. Black & Gold combines kettlebell mastery with embodiment practices that help you feel like the fierce and graceful woman that you want to shine through--on the gym floor or any room you walk into. It’s about owning your physical, mental and emotional strength.
Who Is Black & Gold For?
This program is for you if:
- You’re crushing it with kettlebells but don’t know how to program your workouts for next-level progress, or you just want someone to do it for you.
- You want to be part of an exclusive community where everyone is leveling up together.
- You’re craving expert guidance to navigate your training and maximize your gains-- STRONGER, LEANER, FIERCER!
- You want to feel like a kettlebell badass in the gym while embodying power and grace in your everyday life.
Join Black & Gold Today
You’re not just joining a program; you’re joining a movement. A community of women who are committed to rising to higher standards, becoming stronger every day, and feeling unstoppable in every part of their lives. If you’re ready to take your kettlebell game from great to extraordinary, this is your chance.
Prerequisite to Join Black & Gold
You need to be able to perform the following exercises with at least your testing size bell and solid form. Video below setting the standards. If you are not yet able to train at this level you want to consider another program such as Rebel Bells, Swing To Snatch, or Private Training. Prerequisites & Testing size bells listed below in the FAQs.
What is included?
Expert Programming
The Black + Gold program ensures you build strength, power, and lean muscle while refining your kettlebell technique. Whether you’re tightening up fundamentals or chasing elite goals, this progressive program will push you to new heights. Each training block is crafted with precision, ensuring maximum progress at every stage, designed to help you grow into your most unstoppable self.
Live Wednesday Class
Train live with the community every Wednesday at 10:45 AM EST. This weekly class is where we come together to challenge ourselves, sharpen our kettlebell skills, and build strength with live coaching. You’ll get real-time feedback and push your limits alongside other fierce women. If you cannot be live, catch the replay!
Group Coaching Feedback
When you join the live Wednesday class or tap into the private discord group, you’ll have the chance to receive direct feedback from me, Colleen. These sessions will help you refine your form, elevate your training, and keep pushing forward. For those looking for additional one-on-one guidance, private sessions and written form feedback can always be added à la carte to supercharge your progress.
Exclusive Black + Gold Community
You’ll be training alongside a group of powerful women who, like you, are seeking serious strength. This community is about more than just support—it’s your accountability, your inspiration, and your team as you grow into the Kettlebell Queen you’re meant to be. Whether you're celebrating wins or overcoming challenges, the Black + Gold tribe has your back.
Performance Tracking & Progress Milestones
Track your progress and hit benchmarks along the way. With regular performance assessments, you'll see how far you've come and what lies ahead in your journey. This is where you’ll witness your transformation—not just in how you look, but in how strong, capable, and confident you feel.
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- Â Optional Training Add Ons:
- Private Session with Colleen: $175 per hour. You may book these however frequently you need one if you would like extra eyes on you!
- Video Form Feedback. If you want written form feedback, you may purchase it here. $10 per video which will explain what is working, what isn't working, and how to correct it.Â
- Private Session with Biomechanics Specialist Tim Facciola: $175.
- Nutrition Coaching with Registered Dietician, Hillary Ervin. Click here. Base package is a 4 month commitment starting at $290 per month.
Is it possible to ONLY get the program?!
You bet! I refer to this as Black + Gold Essentials. Go to the Q+As below to see the exact difference.
What the Women are saying inside of Black + Gold
Registration is $500 for the 13 weeks training cycle
NEXT Training Cycle Begins May 21st 2025
Our next Black + Gold training cycle focuses on hypertrophy—building muscle to boost strength, metabolism, and long-term health—paired with kettlebell endurance + strength work.
This training block, we’re putting ourselves to the test with the Hardstyle protocol: Simple + Sinister.
It’s a 16-minute challenge that will push your strength, endurance, and focus. Here's how it breaks down:
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5 minutes to complete 100 single-arm swings
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1-minute rest
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10 minutes to complete 10 Turkish Get-Ups (5 per side)
The Hardstyle standards to earn the title “Simple” are:
✔️ 24kg bell for swings
✔️ 16kg bell for TGUs
To hit the elite “Sinister” level:
✔️ 32kg bell for swings
✔️ 24kg bell for TGUs
This isn’t just a protocol—it’s a rite of passage. Let’s see where you stand and where you’re headed. This is the time to push hard, grow stronger, and feel unstoppable!
Program materials will be unlocked on May 18th.
This is a weight based on age, weight, and gender from RKC lifting standards.
(Female under 50)
Under 100lb: 10kg
101-121lb: 12kg
121-135lb: 14kg
136-200lb: 16kg
Over 200lb: 18kg
(Female 50+)
Under 100lb: 8kg
101-121lb: 10kg
121-135lb: 12kg
136-200lb: 14kg
Over 200lb: 16kg
You should be able to perform the following exercises with your testing size bell to know if you are ready for this level of training.
Swing, Double Testing Size Bells, 5 rep minimum
Clean, Double Testing Size Bells, 5 rep minimum
Snatch, Testing Size Bell, 5 rep minimum
Strict Press, Testing Size Bell, 3 rep minimum
Squat, Double Testing Size Bells, 5 rep minimum
TGU, Testing Size Bell, 1 rep minimum
Single Arm Swing, 8kg heavier than testing size bell 5 rep minimum
Example: If my testing size bell is 16kg, I need to be confident to perform:
Swings: 2 16kgs, (32kg 5 reps)
Clean:Â 2 16kgs, (32kg 5 reps)
Snatch: 16kg 5reps
Squat:Â Â 2 16kgs, (32kg 5 reps)
Strict Press:Â 16kg 5reps
TGU:Â 16kg 1 rep
Single Arm Swing: 24kg 5 reps
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What's the Difference Between Black and Gold Essentials and Black and Gold?
Both options provide you with access to a 13-week progressive training program, but here's how they differ:
Black and Gold Essentials (Just the Programming):
- You'll receive the 13-week program along with access to the training website for one week.
- During this week, you'll get a video explaining the workouts you'll be doing, so you know exactly what to expect and how to execute them.
- After the week, your access to the site and materials will end, but you'll still have the program you downloaded.
- Cost $200
Black and Gold:
- You get everything included in Black and Gold Programming (the 13-week program, workout explanation videos, and initial website access), plus:
- Recordings of team workouts
- The option to join live team workouts
- Recorded specialty trainings on topics like nutrition, mindset, and recovery
- Exercise tutorial videos to help you master proper form and technique
- Access to a private community chat where you can connect with other members
- Coaching from me, Colleen, either on group calls or through the community chat
- You'll have full access to all of this for the entire 13-week training cycle!
- Cost $500
With Black and Gold, you’re fully supported throughout your journey, both with resources and real-time guidance to ensure you reach your goals!
Sure! You can follow the program at whatever timeline you'd like. You would still pay $500.
The more you have access to the better! You select your weights based on the program and guidance from me.Â
2 testing size bells. 2 bells .5 below testing, 2 bells above testing, 2 bells 2 sizes above testing.Â
Example: If you are a 12kg testing size. 2 12kgs, 2 10kg, 2 16kg, 2 20kg.
Example: If you are a 14kg testing size. 2 14kgs, 2 12kg, 2 18kg, 2 22kg.
Example: If you are a 16kg testing size bell. 2 16kgs, 2 14kg, 2 20kg, 2 24kg.
You can always modify such as stacking bells or working offset. You will be the one to select your weights based on the programming.
All live calls will be posted as recordings within 24 hours of being recorded.
Pick back up wherever you left off! You are never behind, you are exactly where you need to be. Yes each round has a final challenge we are building to. It’s not about crushing the challenge, it’s about testing yourself and seeing how far you’ve come each quarter— keeping a number of variables in mind such as being sick, being away, or being on your A game! The more you start to pick up on why you might be soaring or might feel like your slowing down will be what helps allow you to maintain your fierce and give yourself grace.Â
This was originally created for graduates of Swing to Snatch: A 13 Week Kettlebell Intensive. You should be confident with the following skills: swing, clean, squat, strict press, Turkish Get Up, and snatch. In Swing to Snatch the athletes are working with 1 testing size bell plus a weight 8kg heavier. If you are familiar and confident with those skills, this is for you!
I do not break any of these skills down in Black + Gold. Everyone is coming into this program having had taken time to invest in learning these skills. If you are confident performing the big 6 skills, you belong here!
You can get written video form feedback or work privately with Colleen depending on availability. These are both a la cart additions.
If you are at all on the fence between Black + Gold and Swing to Snatch: A 13 Week Kettlebell Intensive, you probably need Swing to Snatch first.
This is not an intro to beginners. Nothing is being taught. It’s for anyone who has learned the 6 Hardstyle skills and now looking to train them and get really STRONG. You might be a new graduate of Swing to Snatch, you might have been training with kettlebells for the past 10 years. This program will work for both of you. The big thing to consider will be bell sizes for your given skills.
You can. I will give options to use dumbbells and barbell as well. For exercises such as deadlifts if you have access to more weight via a different modality and are at a point where you need to use something heavier, I will encourage you do that.
You will have access to my exercise library that breaks down all of the skills you might see on the program. If that is not enough, you can always ask a question in the Facebook group, or book a private drop in session!
Every quarter in *Black + Gold*, we focus on a different area of training, designed to help you build a well-rounded and strong body. Each phase is tailored to a specific goal, such as *Strength + Stability* (building foundational strength while enhancing balance and control) or *Power + Hypertrophy* (improving explosive strength and muscle growth). No matter the focus, there is always a hypertrophy component (training that focuses on muscle growth) to ensure you're consistently building muscle throughout the year.
Some quarters will emphasize power (explosive movements like fast lifts) more than others, but everything is planned with a long-term view of the year. For example, in 2024, we started with a true hypertrophy block, which set the foundation for muscle growth. We then moved into *Endurance + Hypertrophy* (working on muscular stamina with a unilateral focus—training one side of the body at a time), followed by *Power + Hypertrophy*. We're wrapping up the year with a *Strength + Hypertrophy* focus, where the gains you make now are the result of the careful progression from previous training blocks.
Both Rebel Bells and Black & Gold will help you build serious strength with kettlebells, but they are designed for different levels of commitment, intensity, and skill.
Rebel Bells: A High-Energy Group Kettlebell Experience
Think of Rebel Bells as a dynamic group fitness kettlebell class—challenging, fun, and structured to help you get stronger while staying engaged. You’ll train three times per week, progressing through well-rounded workouts that balance strength, muscle-building, and endurance.
While form and technique are always a priority, workouts in Rebel Bells are designed for athletes at all levels. Some people might be doing a bodyweight TGU while someone else is loaded, where as in Black & Gold there's an expectation that you can use your testing size bell cold. You won't take a 3-5min recovery like you might do in Black & Gold for heavy deadlift or snatching work.
Black & Gold: Small-Group Training for the Athlete that's looking to go from solid to SAVAGE
Black & Gold is for those ready to take their strength, skill, and technique to the next level. While you may still be training three times per week, expect higher demands on technical execution, exercise volume, and intensity.
Unlike Rebel Bells, you might do 4 sets of a squat before moving onto another muscle group, Black & Gold pushes deeper. A quad-focused day might include 4-6 sets of squats, followed by 4-6 sets of split squats, then 3-6 sets of Cossack squats, finishing with a snatching EMOM. It’s a more advanced, small-group training experience with only 10 spots available per training cycle, ensuring individualized attention and a competitive edge.
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