Subscribe to the newsletter

Week 12 – 2019 Week of Workouts

March 18 – Monday:
1. Pushup and squat Ladder
10 Pushups /1 Squat, 9 Pushups / 2 squats, & so on to 1 Pushups / 10 Squat
Rest as needed
2. Swing Ladder 1 – 10 – 1
(Single arm 1R/L, 2R/L, & so on to 10R/L then back down the ladder)
Rest as needed

March 19 – Tuesday:
1. Walking lunges x :30 sec / Plank hold x :20 sec
Rest and repeat x 4
2. Pullup x ? or Flexed Arm hang for time
Rest and repeat x 3
3. 2H Swing x 20
Rest and repeat x 5

March 20 – Wednesday:
1. TGU 3/3
Rest and repeat x 3
2. Military Press x 5R/L – Row x 5R/L
Rest and repeat x 4
3. Snatch x 10R/L – Squat x 5R/L
Rest and repeat x 4

March 21 – Thursday:
Bodyweight Blast
Squat Jump 10
Pushup x 10
Mt Climbers x 20
Pushup x 5
Lunge x 10/10
Plank x :15 sec
Rest and repeat x 5

March 22 – Friday:
1. SLDL x 5R/L – 1H Swing x 10R/L
Rest and repeat x 4
2. Clean x 5R/L – Squat x 5R/L – Press x 5R/L
Rest and repeat x 5

March 23 – Saturday / March 24 – Sunday:
If weather permits… get out doors and do something active /fun with friends and family.


Enjoy!
Coach Karen

REFiNE Your Skills – Bodyweight and Kettlebell

Whether you are a beginner or experienced lifter, this program will take your training to the next level. It can be used to improve your technique or prepare for a certification.

REFiNE is my ebook. It provides you with all the guidance you need to start strong and look your best:

• Three Different Program Levels
• 24 Weeks of Programming
• Written instruction
• Demonstration and Tutorial Video links
• Article links
• Pro tips and Coaching Cues
• Private Facebook Coaching Community
• Coaching, Technique Assessments and Facebook Live Q&A
• Printable Tracking Sheets

 

More Updates from Coach Karen