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
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
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
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
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
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
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
2017: Week 34 Workouts
Tuesday: 1. Mt. Climbers x50, Skate x50, Pushup x10 - Rest & Repeat x2 2. Alt Knee Tuck x10 R/L, Alt Pike x10 R/L - Rest & Repeat x2 3. Seesaw Press x10 R/L, Swing x10 - Rest & Repeat x4 4. SLDL x8 R/L, Clean x10 R/L - Rest & Repeat x4 5. Flutter Kicks x50, Plank :30 - Rest ... READ the POST
2017: Week 33 Workouts
Tuesday: 1. Snatch x15 R/L, Lunge x15 R/L - Rest & Repeat x4 2. Squat x15, Swing x30 - Rest & Repeat x4 3. Thruster x20, Plank :60 - Rest & Repeat x4 4. Jump Rope 1 min, Mt. Climber x25 - Repeat x3 Wednesday: 1. Halo/Around the World 2. Fast Lunge w/High Knees x20 R/L ... READ the POST
2017: Week 32 Workouts
Tuesday: 1. Skate x50, Star Jump x10 - Rest & Repeat x2 2. Side Lunge x10 R/L - Repeat x2 3. Chain - Clean, Squat, Press, Swing (all w/Right transfer - repeat w/Left) - Rest & Repeat x4 4. Complex - 5 Clean, 5 Squat, 5 Press, 5 Swing (all w/Right transfer - repeat w/Left) - Rest & ... READ the POST
2017: Week 31 Workouts
Tuesday: 1. Jumping Jacks x20 / Agility Jump x20 - Rest & Repeat x2 2. Walking Lunge x10 R/L - 5 Min Snatch - Walking Lunge x10 R/L 3. CIR - :30 Swing / :30 Plank (x6 mins) *Rest as needed 4. CIR - Squat x10 / Straight Leg x10 / Jump Rope x120 - Rest & Repeat x4 Wednesday: 1. Donkey ... READ the POST
Next Group 6 week Program launches Aug 1st
Join me for my next 6 week Program Pistol are on the Agenda and we are beginning Aug 1st. Sign up to be a Coaching Corner Member and then send a request to be added to my private FB coaching group: Coach Karen's 6 week program. Looking forward to coaching you in this journey! - Coach ... READ the POST
6 Week: Pistol Program
6 Week Pistol Program If you should select to do this 6 week program - please send a request to the Coach Karen's 6 week program Private FB group so that you can communicate with myself and the other students, upload videos for technique help as well as learn from the FB Live training sessions. I ... READ the POST
2017: Week 30 Workouts
Tuesday: 1. Burpee x10, Mt. Climber x50 - Rest & Repeat x3 2. Walking Lunges 12 ea. Pushups x10 - Rest & Repeat x3 3. CIR: Swing 1 min, Alt Lunges 1 min, Spider Plank 1 min - Rest & Repeat x3 4. Flutter x50, Jump x50 - Rest & Repeat x3 Wednesday: 1. Push Press x10 Right, ... READ the POST
2017: Week 29 Workouts
Tuesday: 1. Jump Squat x20, Pushup x10 - Rest & Repeat x3 2. 2H Swing x10, 1H Swing x10 R/L, 2H Swing x10 - Rest & Repeat x3 3. Cir: SLDL x8 R/L, HP x10 R/L, Alt V-Ups x20 - Rest & Repeat x3 Wednesday: 1. Jump Rope 1 min, Star Jump :30 - Rest & Repeat x3 2. Push up Ladder ... READ the POST
2017: Week 28 Workouts
Tuesday: 1. DHP x5, DSN x5, DMP x5, FSQ x5 - Rest & Repeat x4 (120 sec rest) 2. Squat Ladder 10-1 3. Swings x40, Skate x40, Lunges x20 - Rest & repeat x3 Wednesday: 1. DSW x5, DSN x5, SSP x5 - Rest & Repeat x4 (90 sec rest) ** SSP = Seasaw Press 2. Burpee x10, Pushup x15, ... READ the POST
2017: Week 27 Workouts
Tuesday: 1. Sumo DL x10, Squat Jump x10 - Rest & Repeat x3 2. Kick Stand DL x8 R/L, Push up x20 - Rest & Repeat x3 3. Thruster x10 R/L, Squat Hold :30 - Rest & Repeat x3 4. Burpee x10 - Rest & Repeat x3 Wednesday: 1. Skates x40, Pushup x20 - Rest & Repeat x3 2. Lunge x10 ... READ the POST
2017: Week 26 Workouts
Tuesday: 1. Swing x20, Pushup x20, Mt. Climbers x20 - Rest & Repeat x3 2. Jump Rope x :60sec, Side Plank w/taps x10 - Rest & Repeat x3 3a. Clean x8, Squat x3 (right then left) - Rest then 3b. 3b. Clean x5, Squat x2 - Rest then 3c. 3c. Clean x3, Squat x1 4. Walking Lunges x20 R/L - ... READ the POST
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