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2018 – Week 27 of Workouts

2018

 

Monday:
1. TGU 1/1 x 4
2a. Pullups x ? or Flexed Arm Hang
2b. Goblet Squat x 10
Rest and repeat x 3
3. Swing x 10/10
Rest and repeat x 6

Tuesday:
1a. Clean x 10/10
1b. Press x 5/5
Rest and repeat x 3
2a. Walking lunges x 10/10
2b. Flutter kicks x 20/20
Rest and repeat x 3
3. 2Hand Heavy Start/Stop Swing x 10
Rest and repeat x 4

Wednesday:  HAVE a SAFE and HAPPY 4th of JULY!!
QUICKIE BUT GOODIE (burn those calories that you are about to consume)
Circuit 1:
Swing 2hand x 20
Swing 1hand x 10/10
Snatch x5/5
Rest and repeat x 3
Circuit 2:
Alternating cleans x 10
Alternating snatching x 10
Alternating swing x 10
Rest and repeat x 4

Thursday:
1. Press ladder 1,2,3
Rest and repeat x 3
2. Squat x 5, Squat jump x 10, Squat hold x 20 sec
Rest and repeat x 4
3. Swing, Highpull, Snatch x 10/10
Rest and repeat x 4

Friday:
1. Deadlift x 5
Rest and repeat x3
2a. Pushup x 10
2b. Row x 5/5
Rest and repeat x 3
3a. Lunge x 10/10
3b. Swing x 10/10
3c. Plank x 20 sec
Rest and repeat x 3
4. Burpee x 10
Rest and repeat x 3

Saturday/Sunday: Enjoy your weekend

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

 

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