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Coach Karen Smith

Kettlebell and Strength Training

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

2018 – Week 39 of Workouts

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2018 Monday: 1. TGU 3/3 x 2 2. Push Press x 10 R - Squat Hold R for :20 sec  - Rest Repeat on Left side then rest - Longer rest and repeat x 3 sets 3. Flexed Arm Hang for time or Pullups x 3 sets Tuesday:  1. 2 Hand High Pull  x 10 - Goblet Squat x 10 Rest and repeat x 4 2. Floor Press ... READ the POST

2018 – Week 37 of Workouts

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2018 Monday: 1. Floor Press x 5R/L - Pushup up x 10 Rest and repeat x 3 2. Squat Ladder x 1-10-1 3. 2H swing x 10 - 1H swing x 10R/L Rest and repeat x 4 Tuesday:  1. TGU 1/1 w/ 5 Military press at top Rest and repeat x3 2. Cross over Lunges x 15R/L - Pullup x ? (or Flexed arm ... READ the POST

2018 – Week 36 of Workouts

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2018 Monday: 1. TGU to Windmill 1/1 Rest and repeat x 4 2. Press x 5R/L - Pull up x ? (or Row x5R/L) Rest and repeat x 4 3. High Pull - Bottoms Up Clean x 5R/L Rest and repeat x 4 4. Dbl FSQ x 5 - Dbl CL x 5 Rest and repeat x 3   Tuesday: 1. 1/2 Kneeing  Windmill x 10R/L Rest ... READ the POST

2018 – Week 35 of Workouts

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2018   Monday: 1.Bear Crawl x :15 sec / Crab Walks x :15 sec Rest and repeat x 4 2. 1/2 Kneeling Press x 5R/L - Reverse Lunges 10R/L Rest and repeat x 3 3. Squat and Swing Ladder 1-10 - 1 Rest as needed Tuesday: 1. TGU 2/2 x 2 2. Pull up x ? or Row x 10R/L Rest and repeat x ... READ the POST

2018 – Week 31 of Workouts

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2018 Monday: 1. TGU 2/2 x 4 2.Bottoms Up Clean and Squat x 10R/L - Rest and repeat x 3 3. 1H Swing x 10R - Snatch 10R - 1H Swing x 10L - Snatch x 10L Rest and repeat x 3 4. Plank w/ hip taps x 10R/L Long Rest and repeat x 2 Tuesday: 1. Walking Lunges x 15/15 - Push up x 10 - Rest and ... READ the POST

2018 – Week 28 of Workouts

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2018 Monday: 1. Plank Up/Downs x 10 (start in elbow plank then go to straight arm plank and back down) Rest and repeat x 4 2. Pull up x ? / Flexed Arm hang for time  or Kettlebell Rows 10/10 Rest and repeat x 3 3. Swing and Squat Ladder 5, 10, 15 Rest and repeat x 3 Tuesday: 1. TGU ... READ the POST

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