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Coach Karen Smith

Kettlebell and Strength Training

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

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 18 of Workouts

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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

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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 10 of Workouts

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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

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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 5 of Workouts

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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

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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

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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

2017: Week 51 of Workouts

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Since the Holidays can have many people on edge with extra stress, longer ToDo List and crazy travel, I am going to give you many bodyweight quickie workouts this week and next. This will allow you to get something in anywhere. The workouts will have a range of sets so that you can make your workout ... READ the POST

2017: Week 50 of Workouts

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Happy Holiday - I can't believe we are closing in on the end of 2017. I don't know about you but this years seems to have flown by. I hope you all have a very Merry Christmas and are ready to focus on an amazing New Year! Tuesday:  1. Straddle Seated Press  x 5/5, Russian Twist x 20 Rest ... READ the POST

2017: Week 49 of Workout

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 Tuesday:  1. Circuit:  - Sumo Deadlift Heavy x 5 - Squat Jumps x 20 -Calf Raises x 20 Rest and repeat x 4 2. Circuit: -Swing  x 20 -Dynamic Lunges x 20 -Plank x :20 secs Rest and repeat x 5 Wendesday: 1. TGU 2/2 x 3 2. Floor Press x 5/5, Pushups x 10 Rest and repeat x 3 3. ... READ the POST

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