How are you all holding up? I seriously can't believe it is June already. The pandemic and now all the protesting/rioting has increased the stress levels like crazy. Just remember we are all in this together and getting in a workout can be just as important for our mental state as it is for our ... READ the POST
2020 – Wk 22: Weekly Workouts
May 25 - Monday: Windmill x 5/5 - Rest and repeat x 3Press Ladder 3 weights (use heaviest for single rep) 1,2,3Rest and repeat x 3 Squat x 10 - Swing x 20 Rest and repeat x 5 May 26 - Tuesday: Pullup x ? or Flexed Arm Hang - Rest and repeat x 3TGU x 2/2 - Rest and repeat x 2Crossover lunge ... READ the POST
2020 – Wk 21: Weekly Workouts
May 18 - Monday: TGU 1R/L with 3 Windmills at top of each TGURest and repeat x 3 (if you do not have KB then balance a shoe)Push Press x 5R/L - Squat x 5R/LRest and repeat x 42H Swing x 20 Rest and repeat x 5 May 19 - Tuesday: Row x 10R/L - SLDL x 5R/LRest and repeat x 4Pull up x ? - Pushup ... READ the POST
2020 – Wk 20:Weekly Workouts
May 11 - Monday: Heavy Dead Cleans 5/5 - Rest and repeat x 3Heavy Squat 10 - Heavy Push Press 5/5 - Rest and repeat x 32H Heavy Start/Stop Swings x 10 - Rest and repeat x 5 May 12 - Tuesday: Farmer Carry :15 sec R/L - Mt. Climber x 25/25 - Rest and repeat x 3Toe Touch Walk Outs to Plank x ... READ the POST
2020 – Wk 19: Weekly Workouts
May 4 - Monday: TGU 1/1 - Rest and repeat x 4 (if you do not have KB then balance a shoe)Press Ladder 1,2,3 - Rest and repeat x 3 Squat x 10 - Squat Jump x 10 - Swing x 20 - Rest and repeat x 5 May 5 - Tuesday: Pullup x ? or Flexed Arm Hang - Rest and repeat x 3Windmill 5/5 - Rest and ... READ the POST
2020 – Wk 18: Weekly Workouts
April 27 - Monday: Forward Crawl x :15 sec - Alternating Lunges x :30 secRest and repeat x 3Push up x 10 - Squat hold x :30 secRest and repeat x 4Start / Stop Swing x 10Rest and repeat x 5 April 28 - Tuesday: Pistol Zip Ups x 10R/L - One Arm Planks x :10 Sec R/LRest and repeat x 4Row x ... READ the POST
2020 – Wk 17: Weekly Workouts
April 20 - Monday: Reverse Lunge x 15R/L - One Arm Push up x 5R/LRest and repeat x 4Swing x 20 - Squat x 10Rest and repeat x 5 April 21 - Tuesday: SLDL x 10R/L - Row x 5R/LRest and repeat x 3Press Ladder 1,2,3 Rest and repeat x 31H Swing x 10R/L - Snatch x 10R/LRest and repeat x 4 April ... READ the POST
2020 – Wk 16: Weekly Workouts
Hey there... Hope you are all doing good considering this pandemic and staying well. Please feel free to reach out if there is something you are interested in learning or needing help with for your workouts or programming. I'm gonna provide this week each day with a different modalities incase some ... READ the POST
2020 – Wk 15: Weekly Workouts
April 6 - Monday: 1. Forward Crawl x15 sec / Backward Crawl x 15 secRest and repeat x 32. 1/2 Kneeling Press x 5/rLRest and repeat x 33. Pull up or Flexed Arm Hang Rest and repeat x 34. Swing x 20 - Rest and repeat x 5 April 7 - Tuesday: 1.Push Press x 10R/L - Rest and repeat x 32. Rack ... READ the POST
2020 – Wk 14: Weekly Workouts
We are all still dealing with these crazy times and I want to be here to help. Not just by providing these workouts but also to answer your questions if you have them. Please feel free to email me directly at karensmithmsfg@gmail.com Mar 30 - Monday: Forwarding Crawling :30 sec - Flutter ... READ the POST
2020 – Wk 13: Weekly Workouts
STAY SAFE and keep social distancing until we know we are good! Also Msg me if there is anything I can do for you all during this crazy tim Mar 23 - Monday: (Due to many being at Home I am going to add more Bodyweight just incase) 1. Forward Crawl x15 sec / Backward Crawl x 15 secRest and ... READ the POST
2020 – Wk 12: Weekly Workouts
Mar 16 - Monday: Circuit 1: Crossover Lunge x 15/15OAPU x 5/5Pull up x ? (or Row 5/5)Rest and repeat x 4Circuit 2:Pistol 10/10OAOL Plank Hold x :15sec R/LDips x 10Rest and repeat x 3 Mar 17 - Tuesday: Clean and Press Ladder 1,2,3,4,5 R/LRest as needed between rungs and then longer rest at ... READ the POST
2020 – Wk 11: Weekly Workouts
Mar 9 - Monday: Bodyweight Blast: OAPU x 5/5 (find an elevation that works for your strength)Pistol x 10/10 (find an elevation for your strength)Pull up or flexed hang for time. Squat x 10Rest and repeat x 5 Mar 10 - Tuesday: Long Press x 10/10 (long press is from the squat all the way to ... READ the POST
2020 – Wk 10: Weekly Workouts
Mar 2 - Monday:STACKING Swing :15 sec / Rest :15 secSwing :15 sec / Squat :15 sec / Rest :15 secSwing :15 sec / Squat :15 sec / Pushups :15 sec / Rest :15 secSwing :15 sec / Squat :15 sec / Pushups :15 sec / Alternating Lunge :15 secLong rest and repeat x 4 Mar 3 - Tuesday 1a. Push Press x ... READ the POST
2020 – Wk 9: Weekly Workouts
Feb 24 - Monday: 1a. Sumo Deadlift x 51b. Pushups x 10Rest and repeat x 52a. Row x 10R/L2b. Squat x 52c. 2h Swing x 20Rest and repeat x 5 Feb 25 - Tuesday: 1.OAPU x 5R/L - Rest and repeat x 3(select elevation that allows for perfect/safe reps)2a. Pullup x ? (select reps just short of ... READ the POST
2020 – Wk 8: Weekly Workouts
Feb 17 - Monday: 1. OH Carry x :15 sec R/L - Rack Carry x 15 sec R/L - Rest and repeat x 43. Pull ups or Flexed Arm Hang - Rest and repeat x 44. Swing x 20 - Rest and repeat x 10 Feb 18 - Tuesday: BODYWEIGHT BLASTOAPU x 5/5 Pistol x 5/5Pull up x ? Hollow Rocker x 20Squat x 20Rest and repeat ... READ the POST
2020 – Wk 7:Weekly Workouts
Feb 10 - Monday: 1. Toe Touch Walk Out to Plank to Cobra to Walk back - x 62. 1/2 TGU to 1/2 Kneeling Press x 5/rL - Rest and repeat x 33. Row x 5/5, Squat x 5/5 - Rest and repeat x 34. Heavy 2H Swing x 10 - Rest and repeat x 5 Feb 11 - Tuesday: 1.Thrusters 10/10 - Rest and repeat x 32. ... READ the POST
2020 – Wk 6: Weekly Workouts
Feb 3 - Monday: Post Super Bowl workout :) Incase you indulged a bit too much.a. 1H Swing Ladder 1/1 to 10/10 and back down to 1/1Rest as neededb. Squat Ladder 1 - hold bottom for :15 sec for last rep of each rung til 10Rest as needed between each rung. Feb 4 - Tuesday: 1.TGU 1/1 - Rest ... READ the POST
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