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Coach Karen Smith

Kettlebell and Strength Training

Week 29 – 2019 Weekly Workouts

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2019 – Week 29 July 15 - Monday: 20-30 Min: Top of the Minute SwingsSelect 10 - Heavy 2H swings at top of each minute or Select 10 - Lighter 1H swings at the top of each minuteRest for the completion of each minute. July 16 - Tuesday: 1.Clean and Press Ladder 1,2,3,4,5 - Rest and repeat ... READ the POST

Week 28 – 2019 Weekly Workouts

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2019 – Week 28 July 8 - Monday: 1.Toe touch - Walk out to Pushup x 10Rest and repeat x 2. Flexed arm hang for time or Row x 5R/LRest and repeat x 33. Walking Lunges x 10R/L - Plank Hold x :15 secRest and repeat x 34. Swing x 20 - Rest and repeat x 5 July 9 - Tuesday: 1.Squat to Press x ... READ the POST

Week 27 – 2019 Weekly Workouts

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2019 – Week 27 July 1 - Monday: 1. Cossack Lunges x 5/5 - 1H Swing x 10/10Rest and repeat x 32. 1/2 Woodchop x 10/10 Rest and repeat x 23. Pull up or Flexed Arm Hang Rest and repeat x 34. Sumo Deadlift x 10 - 2H Swing x 10Rest and repeat x 4 July 2 - Tuesday: 1.Clean 1/1 - Press 1/1, ... READ the POST

Week 26 – 2019 Weekly Workouts

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2019 – Week 26 June 24 - Monday: Bodyweight Blast Pushup x 10 - Glute Bridge 20, Rest and repeat x 3Mt. Climber x 50 - Flutter x 50, Rest and repeat x 3Jumping jacks x 100 - Squat x 10, Rest and repeat x 5 June 25 - Tuesday: 1.Clean, Squat, Press x 10/10 - Rest and repeat x 32. Overhead ... READ the POST

Week 25 – 2019 Weekly Workouts

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2019 – Week 25 June 17 - Monday 1. TGU 1/1, 2/2, 3/3 - Rest as needed 2. Clean, Lunge and Press x 10/10 -Rest and repeat x 33. Pull up x ? or Flexed Arm Hang for time - Rest and repeat x 34. Swing ladder - 1-10-1 - Rest as needed June 18 - Tuesday: Stacked Session - Add a skill after ... READ the POST

Week 24 – 2019 Weekly Workouts

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2019 – Week 24 June 10 - Monday: 1. Forward walking Swings x 15 - Squat x 10Rest and repeat x 32. Pullup Ladder or Heavy Rows 1,2,3Rest and repeat x 33. Clean and Press x 5/5Rest and repeat x 34. 1H Swing x 10/10 - rest and repeat x 5 June 11 - Tuesday: Heavy TGU 1/1 - Rest and repeat x ... READ the POST

Week 23 – 2019 Weekly Workouts

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2019 – Week 23 June 3 - Monday: 1. Side Step Squats 10/10 - OA plank x 10sec R/LRest and repeat x 32. Pull up x ? Or Row x 5/5Rest and repeat x 33. Sumo deadlift x 10 Rest and repeat x 34. Swing x 10 - Rest and repeat x 5 June 4 - Tuesday: 1.Thruster 10R/L - Rest and repeat x 32. 1H ... READ the POST

Week 22 – 2019 Weekly Workouts

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2019 – Week 22 May 27 - Monday: Have a safe Memorial Day! ArmBar 3/3 - Rest and repeat x 3 Clean to Reverse Lunge 10/10 - Rest and repeat x 3Pull up or Flexed Arm Hang - Rest and repeat x 3Swing, Clean, Squat, Press 10/10 - Rest and repeat x 3 May 28 - Tuesday: Double Clean and Squat x ... READ the POST

Week 21 – 2019 Weekly Workouts

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2019 – Week 21 May 20 - Monday: SORRY for the delay this week - had internet issues1. Sumo Deadlift x 10Rest and repeat x 32. Row x 10/10 - Pushup x 10Rest and repeat x 33. 1H Swing x 15/15 - Rest and repeat x 5 May 21 - Tuesday: TGU 3/3 - Rest and repeat x 32. Squat x 10 - Squat jump x ... READ the POST

Week 20 – 2019 Weekly Workouts

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2019 – Week 20 May 13 - 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 May 14 - Tuesday: 1.Push Press x 10R/L - Rest and ... READ the POST

Week 8 – 2019 Weekly Workouts

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2019 – Week 8 Feb 18 - Monday: 1. Toe Touch Walk Outs to Pushups x 102. TGU 1/1 with 5 Press at 1/2 Kneeling - Rest and repeat x 33. Pull up or Flexed Arm Hang - Rest and repeat x 34. Swing x 20 - Rest and repeat x 5 Feb 19 - Tuesday: 1. Loaded Carries x :15 sec reach ... READ the POST

Week 1 – 2019 Weekly Workouts

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2019 - Week 1 Dec 31 -Monday: 1. Clean - Rack Carries x :15 sec R/L Rest and Repeat x 3 2. Squat x 10, Swing x 10R/L , Plank x :20 sec Rest and Repeat x 4 3. Flutter kicks x 50, Mt Climbers x 50 Jan 1 - Tuesday: HAPPY NEW YEAR!! BODYWEIGHT BLAST -  (any rep/set scheme that works) Track ... READ the POST

2018 – Week 52 of Workouts

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2018 Monday:  1. Walking Lunges x 15R/L Rest and repeat x 3 2. Tricep Extension x 10  - Floor Press x 10R/L Rest and repeat x 4 3. High Pull - Bottoms Up Clean x 10R/L Rest and repeat x 3Tuesday:  MERRY CHRISTMAS!! Short and sweet ... Swing, Clean, Squat, Press x 5R/L Rest and repeat x ... READ the POST

2018 – Week 51 of Workouts

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2018 Monday: 1.Windmill x 5R/L Rest and repeat x 3 2. Reverse Lunge  to Clean x 10R/L Rest and repeat x 3 3. 2h swing x 20, 1h swing x 10R/L Rest and repeat x 4 Tuesday:  1. Pullup x ? or Flexed Arm Hang for time Rest and repeat x 3 2. Sumo Deadlift x 10 - Push up x 10 Rest and ... READ the POST

2018 – Week 47 of Workouts

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2018   SPECIAL FUNDRAISER on Friday for a Dear Friend needing help with medical for a Kidney Transplant. I will be going LIVE on Friday. Watch my FB and IG for exact LIVE time. Monday: 1. Toe Touch - walk outs to plank - and reverse x 10 2. 10 Cleans R - 10 Reverse Lunges R - xfer ... READ the POST

2018 – Week 43 of Workouts

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2018 Monday: 1. TGU with 5 Press at 1/2 kneeling and 5 Press at top Reverse and repeat on the other side. Rest and repeat x 3 2. Goblets Squat x 5 - Bent Over Row x 5R/L Rest and repeat x 4 3. Swing Ladder 1-10 -1 Tuesday:  1.Walking lunges x 15R/L - Plank x :15 sec Rest and repeat x ... READ the POST

2018 – Week 40 of Workouts

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2018 Monday: 1. Arm Bar 3R/L 2. 1/2 Kneeling Pressing x 5R/L - Suitcase Lunge x 5R/L Rest and repeat x 4 3. Swing x 1 min - Squat x 1 min - Rest x 1 min Repeat x 5 4. Mt Climber x 20R/L - HollowRocker x 20 Rest and repeat x 2 Tuesday:  1. Pullup or Flexed Arm hang 2. One Arm Pushup Up ... READ the POST

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