Sure! You can follow the program at whatever timeline you'd like. 

The more you have access to the better! 

2 testing size bells. 2 bells .5 below testing, 2 bells above testing, 2 bells 2 sizes above testing. 

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. 

No. All sales are final.

Each cycle we have a new focus in regards to strength training. It might be strength + power, strength + stability, strength + skill etc. We will spend the first 12 weeks focused on training 2-4x per week. At the end of week 13 we will go after our challenge as a team! If you cannot make the live call you can send a video to share your victory with the team!

The program each quarter will contain max of 48 progressive workouts. If you are aiming for 2 workouts a week, you'll get though a little over half the workouts. If you are aiming for 4 per week, the last week in build up to the challenge will be a deload week.

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.

You can get written video form feedback or work privately with Colleen depending on availability. 

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. 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 ask to review it on the Tuesday night technique call!