Tuesday : 1. TGU 1/1 x 3 2. Squat x 5, Push up x 10 - rest and repeat x 4 3. Single Arm Swing Ladder 1,2,3,4,5,6,7,8,9,10 Wednesday: 1. Arm Bar x 3/3 2. Pull up x ? (if you can not do a pull up, do flex arm hang) 3. Lunge x 15r/l, Snatch 15r/l - rest and repeat x ... READ the POST
12/1: Week of Workouts
Tuesday: 1. Sumo Deadlift x 10, Squat Jump x 10 - rest & repeat x 3 2. Snatch x 15 R/L rest & repeat x 4 3. HighPull x 10 R/L, Push up x 10 rest & repeat x 3 Wednesday: 1. Kick Stand Deadlift x 8R/L, Push up x 10 - rest & repeat x 3 2. Thrusters x 10 R, Squat ... READ the POST
11/24: Week of Workouts
Tuesday: 1a. Swing x 20 1b. Push up x 20 1c. Mt Climber x 20 rest & repeat x 3 2a. Clean x 8, Squat x 3 R/L 2b. Clean x 5, Squat x 2 R/L 2c. Clean x 3, Squat x 1 R/L rest & repeat x 4 Wednesday: 1. Walking lunges x 10 R/L - rest & repeat x 4 2. Side Plank with Hip taps x 10 ... READ the POST
6 Weeks: Bodyweight/Kettlebell Program
6 Week Holiday Program: Due to my travel this year I have not been on a set program but rather doing mostly practice and maintaining all skills. While I have enjoyed my travels and training (and hit some new PR's along the way), I also enjoy having a set program to follow and track. My flights for ... READ the POST
11/17: Week of Workouts
Tuesday: 1. 10 Clean & Press r/l - rest & repeat x2 2. 5 Windmills r/l, 5 squats r/l - rest & repeat x 4 3. Swing ladder 2,4,6,8,10 -rest & repeat x3 Wednesday: 1. Overhead walk x :30R/L, Swing x :30 – rest & repeat x 4 2. Dbl High Pull x5, Dbl Clean x5, ... READ the POST
11/10: Week of Workouts
Tuesday: 1. Windmills x 5/5 2a.=> Walking Lunges x :30sec 2b.<= High knees x :30 - rest & repeat x 2 3a. Clean very heavy x2/2 3b. Push Press heavy x4/4 3c. Military Press med x6/6 3d. Swing light x8/8 -rest & repeat x 4 Wednesday: 1. Pullup or hollow hang 2. Up/down Plank ... READ the POST
11/3: Week of Workouts
Tuesday: 1. Pullups or flex arm hang for time x3 sets 2a. Pushup x 10 2b. Squat x 10 2c. Mt. Climber x 5 - rest & repeat x 4 3a. Alternating Military press x 5/5 3b. Alternating Lunges x 10/10 - rest & repeat x 4 Wednesday: 1. Rack Carries x :30R/L, Front Squat x 4 – rest & ... READ the POST
10/27 Week of Workouts:
Tuesday: 1. ½ TGU x 5/5 2. ½ Knee Military Press x 5R, ½ Knee woodchop x 10R – repeat L rest & repeat x 2 3. Alternating Snatch x 20, Hand to hand swing x 20 rest and repeat x 3 Wednesday: 1. Farmers Walk x :30 sec / Overhead walk x :30 – rest & repeat x 4 2. Dbl High Pull x5, Dbl ... READ the POST
10/20 Week of Workouts:
Tuesday: Stacking Day - :30 sec work/ :30 sec rest Squat :30, Rest :30 Squat :30, swing :30, Rest :30 Squat :30, swing :30, Lunge :30, Rest :30 Squat :30, swing :30, Lunge :30, Push up :30 Long rest & repeat x 4 Wednesday: 1. TGU x 5r/l x 2 2. Thruster x 10r/l, Donkey Kicks x 10 – ... READ the POST
What’s Up?
Hello!! If you have been part of my Coach Karen tribe for awhile - THANK YOU for your loyalty and dedication. Without each of you I could not continue to follow my passion for coaching others. If you are new here.....WELCOME! Let me take a moment to introduce myself. My name is Karen ... READ the POST
8/3 – Updates
I hope you are all enjoying your summer and some family time. I also hope that you are working towards or reaching your GOALS. I am here to help if you need my assistance. Last week I posted a 10 day Heavy Swing Challenge. If you missed it, it is not too late to start. Start with 3 rounds of ... READ the POST
Is your MIND playing games with you?
Do you have those days where nothing seems to go as you plan? Are you hitting plateaus and can’t seem to figure out why? Do you have a trainer or follow a program but still seem to not be making the progress you desire? This may seem harsh, but just stay with me for a ... READ the POST
NEWS
New Updates... First, I want to say THANK YOU for your loyalty and support. I have finally taken the time to set up two of my social media outlets. 1) Since Facebook sets a limit to the number of friends on our list on Personal pages, I have created my COACH KAREN page. 2) I have also ... READ the POST
HOW to STAY STRONG!
Do you feel you work hard to build a high level of strength only to lose it? Do you feel you have a hard time maintaining your strength? What about while you travel, do you continue training? Do you feel your schedule takes a toll on your strength training? In the past, I would have ... READ the POST
4/6: CATTINESS & COMPETITION
In today’s world cattiness and competition are running ramped. It seems so much more prevalent between women. Take a second, close your eyes and picture a room filled with 50 women. What does that feel like to you? Do you feel anxiety building from within? Now add to that same vision that those 50 ... READ the POST
4/2: Kettlebell Circuit
Just a quick Kettlebell Circuit for you guys if you are short on time. Medium size bell - Right side: Snatch, Rev. Lunge, Pull down, Press and stand - repeat x 3-5 x Transfer Left side: Snatch, Rev. Lunge, Pull down, Press and stand - repeat x 3-5 x Rest and repeat x 3-10 rounds depending ... READ the POST
3/17: HAPPY St. Patrick’s Day!!
HAPPY St. Patrick's Day!I hope you are all having a wonderful day. I am back in the states and mostly getting over this Jet Lag, but boy it took much longer than I expected. Lots of falling asleep only to wake at 3am, 4 am etc. Most of this week has been programming, responding to email ... READ the POST
2/25: Update
Checking in from Cape Town, South Africa..... South Africa is incredibly beautiful and the weather here is amazing. I am sitting out on the desk of my colleagues home where it is warm with a very nice breeze. Finally, have a few moments of down time and wifi to get some programs written, respond ... READ the POST
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