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Coach Karen Smith

Kettlebell and Strength Training

2017: Week 25 Workouts

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Tuesday: 1. Swing x20, Jump Squat x20 - Rest & Repeat x4 2. Donkey Kicks x10, Squat x15 - Rest & Repeat x4 3. Clean, FSQ, PP, FSQ, ,PP (Right then Left) - Rest & Repeat x6 Wednesday: 1. TGU x3 R/L 2. C&J x20 R/L - x3 sets 3. Squat Jump x10, HP x10 R/L, Pushup x20 - Rest ... READ the POST

2017: Week 24 Workouts

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Tuesday: 1.  C,S,P x10/10 , Snatch x15/15 - Rest & Repeat x3 2. 1H HP x10/10, Push up x10, Deck Squat x10 - Rest & Repeat x3 3. Swing, Catch, Squat x10 - Rest & Repeat x3 4. Side Step Swing x25 Wednesday: 1. Glute Bridge x20, Walking Lunge x10/10 - Rest & Repeat x3 2. Swing ... READ the POST

2017: Week 23 Workouts

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Tuesday: 1. 2H Swing x20, RDL x10, 1H Swing x10, Rev Lunge x10 -- Rest & Repeat x3 2. Squat Heavy x5,  Squat Jump x10 - Rest & Repeat x3 3. Push up x10, Tri-Press x10, Walking Lunge w/clean x5 R/L --Rest & Repeat x3 Wednesday: 1. 1 min Swing, 1 min Squat, 1 min Rest -- Repeat ... READ the POST

2017: Week 22 Workouts

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Tuesday: 1. Snatch x10 R/L, Jump Rope x50 - Rest & Repeat x10 2. HP  Catch Squat x15 - Rest, Swing x10 R/L, Rest - Repeat x4 3. Heavy Sumo x10, Row x8 R/L, Mt. Climber x50 - Rest & Repeat x5 Wednesday: 1. Swing x10 R/L - Repeat x3 2. HP x 10 R/L - Repeat x3, Snatch x10 R/L - Repeat ... READ the POST

2017: Week 21 Workouts

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Tuesday: 1. SW x30, Crossover 5/5, C&P 8/8 - Rest & Repeat x3 2. PP x10, Squat Hold x10 - Rest & Repeat x4 3. 1H SW 10/10, FSQ 10/10 - Rest & Repeat x3 4. Star Jump x10, PU x10 - Rest & Repeat x2 Wednesday: 1. Alt Heavy TGU 1/1 - Repeat x3 2. Clean 5/5, HP 5/5, MP 5/5 - ... READ the POST

2017: Week 20 Workouts

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Tuesday: 1. Thrusters 10/10, H2H x30 - Rest & Repeat x3 2. Get up/Sit up x5/5, Slow Twist Russian Twist x20, Fast Twist x40, - Rest & Repeat x3 3. Curl 10/10, Rack Squat 10/10, Lunge Bounce 10/10 - Rest & Repeat x3 Wednesday: 1. Swing 10/10, OH Lunge 10/10, C&P 5/5 - Rest ... READ the POST

2017: Week 19 Workouts

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Tuesday: 1. Swing x20, Pushup x2o, Mt. Climbers x20 - Rest & Repeat x4 2. Side Plank w/10 taps - x4 each side 3. Crossover lunge x10/10, Burpee x10 - Rest & Repeat x4 Wednesday: 1. Clean x8 R/L, Squat x10 - Rest & Repeat x3 2. High Pull x10/10, Jump Rope x 1min, Push up x5 - Rest ... READ the POST

5/3/2017: Site Updates

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Over the next few weeks I will be updating some features on my website. Please message me if you have any questions or problems. Karensmithmsfg@gmail.com I have begun adding the VIDEO LIBRARY to the Membership portion of the site, thank you in advance for your patience as this is a lengthy ... READ the POST

2017: Week 18 Workouts

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Tuesday: 1. Farmer/OH Walks  x :15 sec r/l, Donkey Kicks x 10 Rest & Repeat x 3 2. Sumo Deadlifts x8, Push up x10 - Rest & Repeat x6 3. Heavy Clean x5, PP x5 - Rest & Repeat x4 Wednesday: 1. 1/2 Knee Woodchop x3, 1/2 Knee Press x5 - Rest & Repeat x3 2. HP/Catch & Squat ... READ the POST

2017: Week 17 Workouts

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Tuesday: 1. DSW x8, Kickstand x8, Dbl C&P x3, Suitcase Squat x8 - Rest & Repeat x3 2. Squat x10, Hold x8 - Rest & Repeat x4 3. Thruster x15, Burpee x10, Mt. Climber x10 - Rest & Repeat x4 Wednesday: 1. Snatch x10 ea, Jump 1 min, Russian x20 - Rest & Repeat x10 2. ... READ the POST

2017: Week 16 Workouts

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Tuesday: 1. 2H Swing x20, SLDL x10 R/L, 1H Swing x10 R/L, Rev Lunge x10 R/L - Rest & Repeat x4 2. 1 min Swing, 1 min Squat, 1 min Rest & Repeat x4 3. Swing-HP-SN x 1R/L, 2 R/L, 3 R/L 4. 1 C&P, 1 Burpee, 5 Squat (Repeat 3-5) Wednesday: 1. Clean, Press, FSQ 1,2,3,4,5 Rest 2. ... READ the POST

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