2018 Monday: 1. TGU 1/1 x 4 2a. Pullups x ? or Flexed Arm Hang 2b. Goblet Squat x 10 Rest and repeat x 3 3. Swing x 10/10 Rest and repeat x 6 Tuesday: 1a. Clean x 10/10 1b. Press x 5/5 Rest and repeat x 3 2a. Walking lunges x 10/10 2b. Flutter kicks x 20/20 Rest and ... READ the POST
2018 – Week 23 of Workouts
2018 Monday: 1.Arm bar 3/3, TGU 1/1 Rest and repeat x 2 2. Clean, Squat, Press 10/10 Rest and repeat x 3 3. Swing 10/10, Snatch 5/5 Rest and repeat x 3 Tuesday: 1. Pullup x ? or Flexed Arm hang or Row 10/10 Rest and repeat x 3 2. One Arm Push Up 5/5 (select an elevation ... READ the POST
2018 – Week 22 of Workouts
2018 Have a SAFE and RELAXING Memorial Day. Monday: Bodyweight Quickie for this Holiday Pushup x 10 Squat x 20 Mt. Climbers x30 Squat x 10 Hollow Rocker x 20 Rest and repeat x 4 Tuesday: 1. TGU 2/2 x 2 2. Pullup x ? / Flexed Hang for time or Rows 5/5 Rest and repeat x 3 3. ... READ the POST
2018 – Week 21 of Workouts
2018 Monday: 1. Seasaw Pressing 5/5 - OH carry walks Rest and repeat x 4 2. Walking lunges 10/10 - Plank hold x :20 sec Rest and repeat x 4 3. Hand to hand swing x 20 Rest and repeat x 3 Tuesday: 1. TGU 3/3 x 2 2. Pullup up x ? / Flexed Arm Hang for time (rows ... READ the POST
2018 – Week 20 of Workouts
2018 Hope all the Momma's had a HAPPY MOTHER's DAY!! Monday: 1.Side Step Squat x 10, Side Step Swings x 10 Rest and repeat x 3 2. Pullup Ladder 1, 2, 3 or Flexed Arm Hang for time Rest and repeat x 3 3. Plank x :15 sec, flutter kicks x 50 Rest and repeat x 3 Tuesday: 1. TGU 1/1 x ... READ the POST
2018 – Week 18 of Workouts
2018 Monday: 1. Side step swings x 20 2. Clean, Squat, Push press x 6R/L Rest and repeat x 3 3. Snatch x 15R/L Rest and repeat x 3 4. Side step Swing x 20 Tuesday: 1. Swing, Catch, Squat x 10 Rest and repeat x 3 2. TGU x 1 w/ 5 presses at top R/L Rest and repeat x 3 3. Plank x ... READ the POST
2018 – Week 17 of Workouts
2018 Monday: 1. Push Press x 10R/L Rest and repeat x 3 2. Squat x 10 - Swing x 10 Rest and repeat x 5 3. Plank x :20 sec/ Flutter Kick x 25 Rest and repeat x 2 Tuesday: 1. TGU x 3R/L 2. Windmill x5R/L Rest and repeat x 3 3. Sumo Deadlift x 10 - swing x 20 Rest and repeat x ... READ the POST
2018 – Week 14 of Workouts
2018 Hope you had a wonderful Easter Monday: 1. Side Step Squats x 10 - Side Step Swings x 10 Rest and repeat x 4 2. Snatch to Windmill x 5/5 Rest and repeat x 5 (if do not know how to snatch, replace it with a Press) 3. Plank x :10 sec / Flutter x :20 sec / Bicycle x :30 sec Reat and ... READ the POST
2018 – Week 12 of Workouts
2018 Monday: 1. TGU Ladder 1R/L, 2R/L, 3R/L 2. Pullups ? or Rows 5R/L Rest and repeat x 3 3. Swing x 10, Squat x 5 Rest and repeat x 5 Tuesday: 1. Overhead carries x :15 sec per side x 4 rounds 2. Clean x 5R/L, Lunge x 10R/L Rest and repeat x 4 3. Swing, High Pull, Snatch x 5R/L Rest ... READ the POST
2018 – Week 11 of Workouts
Monday: 1. Press Ladder (three size bell) PushPress x 5/5, Military press x 5/5, Light Bottoms Up press x 5/5 Rest and repeat x 3 2. Swing x 20, Lunges x 10/10 Rest and repeat x 5 Tuesday: 1.TGU 2/2 x 3 2. Pullup x ? or flexed arm hang for time Rest and repeat x 3 3. Squat x 10, Squat ... READ the POST
2018 – Week 10 of Workouts
2018 Monday: 1. Goblet Squat to Bicep Curl x 10 Rest and repeat x 3 2. Swing x 15 (2hand) x 15 R (1hand), x 15 L (1hand) Rest and repeat x 5 Tuesday: 1. Push Press x 10 R - Squat hold for 20 sec, rest for 30 sec, Push Press x 10 L - Squat hold for 20 sec, rest for 30 sec repeat x 4 2. ... READ the POST
2018 – Week 9 of Workouts
2018 Feb 26 - Mar 4 Monday: 1. Overhead Carries x :15 sec R/L, Rack Carries x :15 sec R/L, Farmers Carries x :15 sec R/L - Rest and repeat x 4 2. Swing x 1 min, Squat x 1 min, Rest x 1 min - Repeat x 4 3. Side Plank with 10 Taps R/L - Rest and repeat x 4 Tuesday: 1. TGU to 1/2 Kneeling ... READ the POST
2018 – Week 8 of Workouts
2018 Monday: (sorry for the delay this am - work was beginning done on backend of site and it would not all me to upload until done.) 1. Windmill x 8R/L, Figure 8 x10 - Rest and repeat x 2 2. Cross over lunge x10R/L, Clean & Press x 5R/L, Swings x 20 - Rest and repeat x 4 Tuesday: 1. ... READ the POST
2018 – Week 7 of Workouts
2018 Monday: 1. Forward Walking Swing x 20 Rest and repeat x 6 2. Squat x 10 - Push up x 10 Rest and repeat x 3 Tuesday: 1. Arm Bar x 1 - TGU x 1 / Right then Left Rest and repeat x 3 2. Pull up x ? or flexed arm hang for time (if no pullup bar, then row x 5/5 Rest and repeat x 3 3. ... READ the POST
2018 – Week 5 of Workouts
2018 Monday: Swing and Squat session 1. 2 hand swing x 20 - Squat heavy x 5 2. 1 hand swing x 15/15 - Squat BW x 20 3. H2H swing x 20 - Squat x 10 Rest as needed between each set and longer after all three then repeat x 3 Tuesday: 1. TGU 3/3 with 1 windmill at the top of each rep 2. ... READ the POST
2018 – Week 4 of Workouts
2018 Monday: 1. Cross over lunges x 10/10 - Pushup x 10 - Rest and repeat x 3 2. Pullup x ? or Bent over Row x 10/10 Rest and repeat x 3 3. Swing x 20 - Squat x 10 Rest and repeat x 4 Tuesday: 1. TGU 3/3 x 2 2. Clean x 5/5 - Press x 5/5 Rest and repeat x 4 3. Swing x 5/5, High Pull ... READ the POST
2018 – Week 3 of Workouts
2018 Monday: 1. Windmill 5/5 2. Pullup ladder 1, 2, 3 (rest as needed between rungs) Flexed hang if not yet doing pull ups - Rest and repeat x 2 3. Squat x 10, Lunge x 10/10, squat jump x 10 - Rest and repeat x 3 4. 2H Swings x 20 - Rest and repeat x 4 Tuesday: 1. Deadlift x 5 - Scissor ... READ the POST
REFiNE Your Skills – Bodyweight and Kettlebell
Whether you are a beginner or experienced lifter, this program will take your training to the next level. It can be used to improve your technique or prepare for a certification. REFiNE is my ebook. It provides you with all the guidance you need to start strong and look your best: • Three ... READ the POST
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