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Coach Karen Smith

Kettlebell and Strength Training

2017: Week 47 Workouts

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    HELLO Coaching Corner Members- I wanted to send you a quick reminder that your pre-launch discount code for my Ebook is good through 11pm on Thanksgiving. use code: LOYALTY01 before you finalize your payment. This code gives you a HUGE discount to show you how much I appreciate ... READ the POST

REFiNE – EBOOK LAUNCH

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REFiNE   Are you Interested in learning or refining your kettlebell and bodyweight skills? Do you want to gain strength while you refine your movements? 24+ weeks of programming at your fingertips Program offers 3 level options: 1: Beginners interested in learning or improving 2: ... READ the POST

2017: Week 46 Workouts

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 Tuesday: 1. 1/2 Kneeling Press 5/5- x3 2. Heavy Squat x 5, Jump Squat x 15 - x 3 3. Start /Stop Swing x 10 - x 6 4. Plank x :30 sec - x 3 Wednesday: 1.TGU 3/3 x 3 2. Pullup x ? or Row x 5/5 - x 3 3.  Circuit: Swing x 10/10 Reverse Lunge 10/10 Mt. Climber x 20/20 Rest and repeat x ... READ the POST

2017: Week 45 Workouts

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 Tuesday:  1. 1/2 TGU to kneeling press x 5/5 Rest and repeat x3 2.  Squat x 5, Row x 5/5 Rest and repeat x 4 3. Single Arm Swing ladder 1-10-1 Wednesday: 1. Pullup x ? or Flexed Arm Hang for time - Rest and repeat x 3 2. Walking lunges x :30 secs/ Plank x :30 sec Rest and repeat x 4 3. ... READ the POST

2017: Week 44 Workouts

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 HAPPY HALLOWEEN  - Hope you all have a safe and FUN day! Tuesday:  1. TGU 1/1 x 4 2. Circuit: Clean 5/5, Swing 10/10, Snatch 15/15 - Rest and repeat x 4 3. Squat x 10, Burpee x 20 - Rest and repeat x 3 Wednesday: 1. 1/2 Kneeling Press 5/5 x 3 2. Reverse Lunge to Wood chop x 10/10 - Rest ... READ the POST

2017: Week 43 Workouts

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 Tuesday: 1. Windmill to press x 5R/L - Rest and repeat x 3 2. Squat x 10, Lunge x 10R/L - Reat and repeat x 3 3. Swing, Clean, Snatch x 5R/L - Rest and repeat x 5 Wednesday: 1. 1/2 TGU 5R/L - x 2 2. Deadlift x 10, 2H Swing x 20 - Rest and repeat x 3 3. Bear crawl x :20 sec, Squat jump x ... READ the POST

2017: Week 42 Workouts

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 Tuesday:  1. Walk outs x 10 - Rest and repeat x 2 (begin standing, hinge and touch your toes then walk hands out until you are in a pushup position and then walk hands back into feet and repeat) 2. Lunges x 10R/L, Row x 10R/L - Rest and repeat x 3 3. Swing x 20, Flutter kick x 20 - Rest and ... READ the POST

2017: Week 41 Workout

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EDIT: Sorry for the delay there was a glitch and this weeks workouts did not post as they should have this AM. - Thank you Sarah for contacting me to let me know.    Tuesday: 1. Arm Bars x 3R/L 2. Windmill x 5R/L Rest and repeat x 2 3. Circuit: Squat x 10, Squat jump x 15, Squat hold x ... READ the POST

2017: Week 40 Workout

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 Tuesday: 1. 1/2 kneeling press x5R/L, 1/2 kneeling woodchop x10R/L Rest and repeat x 4 2. TGU x 2R/L x 2 3. Swing, Clean, Squat, Press x 5R/L - rest and repeat x 3 4. One Arm Plank x 15 sec R/L - repeat x 2 Wednesday: 1. Pullup x ? (short of max or flex hang) rest and repeat  x 3 2. Dbl ... READ the POST

2017: Week 39 Workouts

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Tuesday: 1. TGU 2/2 x 3 2. Squat x 5, Pullup x ? (just short of max or do a flexed hang) Rest and repeat x 4 3. Swing x 20, Plank x :20 sec  - rest and repeat x 5 Wednesday: 1. Military press ladder 1,2,3, - rest and repeat x 3 2. Reverse Lunge x 10R/L, Row x 5R/L, Mt. Climber x 25 - rest ... READ the POST

2017: Week 38 Workouts

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Tuesday: 1. Clean, Rev Lunge, Press x10 R/L - (rest & repeat x4) 2. Swing x5 R, Clean x5R, Squat x5R - transfer left repeat - (rest & repeat x4) 3. Mt. Climbers x50, Star Jump x15 - (rest & repeat x3) Wednesday: 1. 1H Swing x10 R/L, Clean x5 R/L, Squat x10 R/L, 1H Swing x5 R/L ... READ the POST

2017: Week 37 Workouts

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Tuesday: 1. Sidestep squat x10, pushup x15 - rest & repeat x3 2. Swing x20, Snatch x5 R/L, Push press x5 R/L - rest & repeat x4 3. Row x8, Burpee x10 - rest & repeat x3 4. Vsit press x5 R/L, Jump rope x100 - rest & repeat x2 Wednesday: 1. DHP x5, DSN x5, SSP x5 - rest & ... READ the POST

2017: Week 36 Workouts

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Tuesday: 1. Mt. Climber x50 ea, :30 plank, :30 side plank w/twist under R/L - Rest and repeat x2 2. HP x10, Pushup x10 - Rest and repeat x3 3. Lunge w/Press x10 R/L, Swing ladder 1-10 4. OH Lockout walk x2 R/L (heavy), lunge x10 R/L, Push Press x10 R/L 5.  Swing x5 min Wednesday: 1. Lunge ... READ the POST

2017: Week 35 Workouts

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  Tuesday: 1. TGU 3R/L x 2 2. CIR: Pistol (or a progression) 5R/L, OAPU (elevated if needed) 5R/L Rest and repeat x 3 3. CIR: Squat x 10, Row x 5R/L (or 5 pullups) Rest and repeat x 4 4. Swing x 40 - Rest and repeat x 5 Wednesday: 1. Jumping Jacks x25, Push up x10 - Rest and repeat x3 2. ... READ the POST

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