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Coach Karen Smith

Kettlebell and Strength Training

2018 – Week 21 of Workouts

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2018     Monday: 1. Seasaw Pressing 5/5 - OH carry walks Rest and repeat x 4 2. Walking lunges 10/10 - Plank hold x :20 sec Rest and repeat x 4 3. Hand to hand swing x 20 Rest and repeat x 3 Tuesday: 1. TGU 3/3 x 2 2. Pullup up x ? / Flexed Arm Hang for time (rows ... READ the POST

2018 – Week 20 of Workouts

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2018 Hope all the Momma's had a HAPPY MOTHER's DAY!! Monday: 1.Side Step Squat x 10, Side Step Swings x 10 Rest and repeat x 3 2. Pullup Ladder 1, 2, 3 or Flexed Arm Hang for time Rest and repeat x 3 3. Plank x :15 sec, flutter kicks x 50 Rest and repeat x 3 Tuesday: 1. TGU 1/1 x ... READ the POST

2018 – Week 19 of workouts

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2018 Monday: 1. Walking lunges x 12R/L Rest and repeat x 4 2. Military press x 5R/L - Row x 5R/L Rest and repeat x 3 3. Snatch x 10R/L - Swing x 10R/L Rest and repeat x 3 Tuesday: 1. TGU 3/3 x 2 2. Thrusters x 10R/L Rest and repeat x 5 3. Plank x :20 sec - 5 Pushups Rest and ... READ the POST

2018 – Week 18 of Workouts

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2018 Monday: 1. Side step swings x 20 2. Clean, Squat, Push press x 6R/L Rest and repeat x 3 3. Snatch x 15R/L Rest and repeat x 3 4. Side step Swing x 20 Tuesday: 1. Swing, Catch, Squat x 10 Rest and repeat x 3 2. TGU x 1 w/ 5 presses at top R/L Rest and repeat x 3 3. Plank x ... READ the POST

2018 – Week 17 of Workouts

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2018 Monday: 1. Push Press x 10R/L Rest and repeat x 3 2. Squat x 10 - Swing x 10 Rest and repeat x 5 3. Plank x :20 sec/ Flutter Kick x 25 Rest and repeat x 2 Tuesday: 1. TGU x 3R/L 2. Windmill x5R/L Rest and repeat x 3 3. Sumo Deadlift  x 10 - swing x 20 Rest and repeat x ... READ the POST

2018 – Week 15 of Workouts

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2018 Monday: 1. Bodyweight Reverse Lunges x 15R/L - Pushups x 15 (at appropriate elevation for your current strength) Rest and repeat x 3 2. Military press ladder - 1,3,5  (drop weight as reps increase, and never go to failure) Rest and repeat x 3 (also rest as needed between rungs if going ... READ the POST

2018 – Week 14 of Workouts

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2018 Hope you had a wonderful Easter Monday: 1. Side Step Squats x 10 - Side Step Swings x 10 Rest and repeat x 4 2. Snatch to Windmill x 5/5 Rest and repeat x 5 (if do not know how to snatch, replace it with a Press) 3.  Plank x :10 sec / Flutter x :20 sec / Bicycle x :30 sec Reat and ... READ the POST

2018 – Week 12 of Workouts

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2018 Monday: 1. TGU Ladder 1R/L, 2R/L, 3R/L 2. Pullups ? or Rows 5R/L Rest and repeat x 3 3. Swing x 10, Squat x 5 Rest and repeat x 5 Tuesday: 1. Overhead carries x :15 sec per side x 4 rounds 2. Clean x 5R/L, Lunge x 10R/L Rest and repeat x 4 3. Swing, High Pull, Snatch x 5R/L Rest ... READ the POST

2018 – Week 11 of Workouts

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Monday: 1. Press Ladder (three size bell) PushPress x 5/5, Military press x 5/5, Light Bottoms Up press x 5/5 Rest and repeat x 3 2. Swing x 20, Lunges x 10/10 Rest and repeat x 5 Tuesday: 1.TGU 2/2 x 3 2. Pullup x ? or flexed arm hang for time Rest and repeat x 3 3. Squat x 10, Squat ... READ the POST

2018 – Week 10 of Workouts

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2018 Monday: 1. Goblet Squat to Bicep Curl x 10 Rest and repeat x 3 2. Swing x 15 (2hand) x 15 R (1hand), x 15 L (1hand) Rest and repeat x 5 Tuesday: 1. Push Press x 10 R - Squat hold for 20 sec, rest for 30 sec, Push Press x 10 L - Squat hold for 20 sec, rest for 30 sec repeat x 4 2. ... READ the POST

2018 – Week 9 of Workouts

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2018 Feb 26 - Mar 4 Monday: 1. Overhead Carries x :15 sec R/L, Rack Carries x :15 sec R/L, Farmers Carries x :15 sec R/L - Rest and repeat x 4 2. Swing x 1 min, Squat x 1 min, Rest x 1 min - Repeat x 4 3. Side Plank with 10 Taps R/L - Rest and repeat x 4 Tuesday: 1. TGU to 1/2 Kneeling ... READ the POST

2018 – Week 8 of Workouts

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2018 Monday: (sorry for the delay this am - work was beginning done on backend of site and it would not all me to upload until done.) 1. Windmill x 8R/L, Figure 8 x10  - Rest and repeat x 2 2. Cross over lunge x10R/L, Clean & Press x 5R/L, Swings x 20 - Rest and repeat x 4 Tuesday: 1. ... READ the POST

2018 – Week 7 of Workouts

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2018 Monday: 1. Forward Walking Swing x 20 Rest and repeat x 6 2. Squat x 10 - Push up x 10 Rest and repeat x 3 Tuesday: 1. Arm Bar x 1 - TGU x 1 / Right then Left Rest and repeat x 3 2. Pull up x ? or flexed arm hang for time (if no pullup bar, then row x 5/5 Rest and repeat x 3 3. ... READ the POST

2018 – Week 6 of Workouts

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2018 Monday: 1. TGU 1/1 with 3 windmills at the top of the get up. Rest and repeat x 3 2.  Swings x 120 / Squat x 10 Rest and repeat x 4 Tuesday: 1. Walking Lunges x 10/10 - Burpee x 10 Rest and repeat x 3 2. Pushup x 10  / Row x 5/5 Rest and repeat x 2 3. Start /Stop Heavy Swings x ... READ the POST

ATTENTION: Coaching Corner Members

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Hello my loyal members :) Thank you for being here. I can't express enough how much I appreciate you! IMPORTANT... I have had a few issues that have come up on the backend with Wordpress updates and some people have received error messages. Pleases let me know if you have or have had any ... READ the POST

2018 – Week 5 of Workouts

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2018 Monday: Swing and Squat session 1. 2 hand swing x 20 - Squat heavy x 5 2. 1 hand swing x 15/15 - Squat BW x 20 3. H2H swing x 20 - Squat x 10 Rest as needed between each set and longer after all three then repeat x 3 Tuesday: 1. TGU 3/3 with 1 windmill at the top of each rep 2. ... READ the POST

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