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Coach Karen Smith

Kettlebell and Strength Training

7/19: Week of Workouts

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Tuesday: A. 20 min (complete as many as possible) Squat x10, Swing x20 - repeat *rest as needed B. 1 Arm HP x10 R/L, RDL x10 R/L *Rest & Repeat x2 C. Thruster x20, Plank :60 *Rest & Repeat x3 Wednesday: A. OH Lock Walk, Lunge x20 R/L, *Rest & Repeat x3 B. Snatch 1 min R/L - ... READ the POST

7/12: Week of Workouts

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Tuesday: A. Snatch x10 R/L, Jump x100 *Rest & Repeat x10 B. HP Catch Squat x10 - Rest :30 Swing x10 R/L - Rest :30 *Repeat x4 C. Heavy Sumo x10, Row x8 R/L, Mt Climber x50 *Rest & Repeat x5     Wednesday: A. Swing x10 R/L - Repeat x3 B. HP x10 R/L , Snatch x10 ... READ the POST

7/6: Week of Workouts

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Wednesday: A. Clean x5 R/L, Press x5 R/L, C&P x 5 R/L *Rest and Repeat x4 B. Swing x20, Thruster x10, Pushup x10 *Rest and Repeat x3 C. Jumping Jacks x20, HP x20 *Rest and Repeat x4 Thursday: A. Swing x20, Jump Rope x100 Russian Twist x40 - :60 rest, repeat x10 B. PP x10 R/L, Lunge ... READ the POST

7/5: Post Holiday Swing Session

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Post Holiday Swing Session to work off that extra holiday food! Swing session will be a total of 600 swings: 2 handed x40 1 handed x 20 R/L Hand to Hand x 20 *REST and REPEAT x3 Hand to Hand x10 2 Handed x20 Hand to Hand x10 1 handed x15 R/L 2 handed x20 Hand to hand x10 *REST and ... READ the POST

6/28: Week of Workouts*

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Tuesday: A. High Knee (across room & back), pushup x15 *rest/repeat x4 B. Swing x20, Jump squat x20 *rest/repeat x4 C. RDL x10 R/L, HP x10 R/L *rest/repeat x4 Wednesday: A. Tripress x15, Tri pushup x10 *rest/repeat x4 B. Snatch ladder 1-10 C. Donkey kick x10, Squat x10 *rest/repeat ... READ the POST

6/21: Week of Workouts

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*Tuesday: A. Tricep Press x10, Goblet squat x 10 *rest and repeat x 3 B. Crossover lunge x 10/10, Pushup x10 *rest and repeat x 3 C. Swing x20, HP x10, Plank x :30 sec *rest and repeat x 5 Wednesday: A. Dbl MP x5, Dbl single leg deadlift x5 *rest and repeat x3 B. Dbl Swing x10, Dbl Clean ... READ the POST

6/14: Week of Workouts

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6/14 - Tuesday: Circuit 1- Clean - Rev. Lunge - Press x 10R/L Rest & Repeat x 4 Circuit 2 - Swing x 5R, Clean x 5R, Squat x 5R - transfer and repeat L Long Rest & Repeat x 4   6/15 - Wednesday: Swing /Push up ladder 5 Sw/5 PU, 10 Sw/10 PU, 15 Sw/15 PU Rest as needed ... READ the POST

6 Week: STRONGER Pull-Up

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Hi Coaching Members - As you all know I sometimes add a Bonus Program that is Private only for you. If you are a new Member, WELCOME! This 6 week Pull-Up program is available if you should choose to try it out, or you can carry on as you normally do with the Week of Workouts. If you select to try ... READ the POST

6/7: Week of Workouts

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Tuesday: A. C&P x 5R/5L, Lunge x 5R/5L - rest and repeat x3 B. Heavy HP x10, start/stop swing x10, starjump x10 - rest and repeat x5 C. Floor Press 5/5 - repeat x2 Wednesday A. Pushup laddar x 1-5-1 B. Thruster x10, Burpee x10 - rest and repeat x2 C. Swing x20, Dynamic Lunge x20 - x4 ... READ the POST

5/24: Week of Workouts

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5/24 Tuesday: 1. Windmill 3/3 x2 2. TGU to 1/2 Knee Press x 5/5 x 3 3. Swing - Clean - Squat x 10R/L Rest & Repeat x4 5/25 Wednesday: 1. OH carries :15 sec R/L x 4 2. Lunges x 10R/L, Pushups x 5 Rest & repeat x 3 3. Swing Ladder 1 - 10 - 1   5/26 Thursday: 1. TGU 2/2 ... READ the POST

5/17: Week of Workouts

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  5/17: Tuesday Squat - Pushup Ladder 1 squat/1 push up 2 squat/ 2 push up and so on til 10 Rest as needed     5/18: Wednesday 1. Circuit: 3 different size bells 10 swings per weight 5 presses per weight 5 lunges per side per weight Rest and repeat x 4 2. Pull ... READ the POST

5/10 Week of Workouts

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5/10 Tuesday: 1. TGU 2/2 x 3 2a. Squat x 10 2b. Row x 10/10 or pull ups Rest & Repeat x 3 3a. Swing x 20 3b. Mt. Climbers x 20 3c. Flutter Kick x 20 Rest & Repeat x 5   5/11 Wednesday: 1. Seated Military Press ladder 1,2,3 Rest & Repeat x 2a. Cross over Lunge x ... READ the POST

5/3: Week of Workouts

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Tuesday: A. Swing x 2min, rest :30 - Repeat x 5 B. TGU x 3 R/L, Chest Press x10 R/L - Repeat x 3 C. Snatch Ladder 1 to 5 Wednesday: A. Floor press x 10 R/L, Push up x 10 - Repeat x 3 B. Tri press x 10, Burpee x 10, Swing x 50 - Repeat x 3 C. Lunge with twist x10 R/L Thursday: A. Agility ... READ the POST

4/26: Week of Workouts

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Tuesday: A1. Swing 2H x10 A2. Swing R x10 - L x10, A3. Walk Lunge Twist, A4. Push-up x15 ( Rest & Repeat x3) B. Row R :30, L :30, Squat :30 - Rest (Repeat x4) C. DSW, DSN, SSP - x5 - :90 Rest (Repeat x4)   Wednesday: Light weight/High volume Day A. Flutter kick x 20, ... READ the POST

4/19: Week of Workouts

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Tuesday: A. Glute bridge x20, Dirty dog x20/20 - Rest & Repeat x3 B. (Circuit) HP, Catch, Squat - x20, Floor Press x8 -Rest & Repeat x3) C. (Circuit) Swing x30, Hot Potato x40, Cross-over lunge x10 - Rest & Repeat x3   Wednesday: A. Push-up Ladder 1-5 B. Swing x20 ... READ the POST

6 Week: Program 2 Kettlebells

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Hello my Loyal Coaching Members- I had a request on FB for another 6 week program, so here you go. I know some of you may prefer the Weekly WOD's as they give you lots of variety, however some people do better following and tracking a set program from time to time. This program is mostly KB and ... READ the POST

4/12: Week of Workouts

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Tuesday: A1. Knee Tucks A2. V-up Reach x20 A3. Russian Twist x20 - rest & repeat x 3 B1. Lunge x 10/10 B2. 1/2 Knee Woodchop x 10/10 - rest & repeat x 3 C1. Swing x 10/10 C2. Clean 10/10 - rest & repeat x 4   Wednesday: A. 1 min Swing, 1 min Squat - Rest :30 Repeat ... READ the POST

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