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 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
2018 – Week 2 of Workouts
2018 Monday: 1. 1/2 Kneeling press 5/5 Rest and repeat x 3 2. Pistol 5/5 (if you can not do a full pistol, sit on a box or chair and lower and stand back up on 1 leg) Rest and repeat x 4 3. Swing x 10/10, Clean x 5/5 Rest and repeat x 4 Tuesday: 1. Side Step Swing x 10 - Side step Squat ... READ the POST
2018 – Week 1 of Workouts
2018 Monday: HAPPY NEW YEAR! Swinging into 2018 2 Hand Swing x 20 1 Hand Swing x 20/20 2 Hand Heavy Swing x 10 1 Hand Swing x 20/20 2 Hand Swing x 20 Rest as needed Rest longer and repeat Tuesday: 1. TGU 4/4 2. Walking Lunges 12/12, Squat x 10 Rest and repeat x 4 3. Swing, High Pull, ... READ the POST
2017 – Week 52 of Workouts
Hope you all had a Wonderful Christmas! Sending you wishes for a VERY Happy and Prosperous NEW YEAR! From my family to yours, Tuesday: 1. TGU 3/3 x 2 2. Walking Lunges x 12/12 - 2 hand Swings x 20 Rest and repeat x 4 3. Plank x :30 sec - Flutter kicks x :30 sec Rest and repeat x ... READ the POST
2017: Week 51 of Workouts
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
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
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
2017: Week 48 Workouts
Tuesday: 1. Arm Bar 3/3 2. Pressing ladder 1,2,3 Rest and repeat x 3 3. Racked Squat x 10/10, Squat hold :15 sec Rest and repeat x 4 4. Snatch x 10/10 Rest and repeat x 3 Wednesday: 1. Windmill 3R, Rev lunge 5R, 1/2 kneeling windmill x 3R - repeat on L Rest and repeat x 4 2. Swing and ... READ the POST
