July 6 - Monday: TGU 1/1 - w/ 3 Windmills at top - rest and repeat x 4Clean - Squat - Press 5/5 - rest and repeat x 52H Swing x 10 - plank :20 sec - rest and repeat x 5 July 7 - Tuesday: Pull up ladder 1,2,3 - rest and repeat x 3Walking Lunges 15/15 - Pushups 10 - rest and repeat x ... READ the POST

June 29 - Monday: 1/2 GU Heavy 1/1 x 3Press Ladder 1,2,3 - rest and repeat x 3Squat x 10 - Lunge x 10/10 - rest and repeat x 4Snatch 15/15 x 3 June 30 - Tuesday: Windmill 5/5 - rest and repeat x 2OAPU 5/5 - Pull up x ? (or flex hang) - rest and repeat x 3SLDL x 10/10 - 1h Swing x 10/10 - ... READ the POST

June 22 - Monday: Today is my 100th Day since I landed back home due to Covid. This is the longest time home without work travel in over 6+years. So today we do 100's Day. Rest as needed and you get to select your desired order and rep/set scheme to complete this workout. 100 pushups, 100 ... READ the POST

June 15 - Monday: Sumo Deadlift x 10 (KB or Barbell) - Rest and repeat x 3Press x 10/10 - Row x 10/10 - Rest and repeat x 31 min Swing - 1 min rest - repeat x 15 min June 16 - Tuesday: Pullup x ? or Flexed Arm Hang - Rest and repeat x 3One Arm Plank x :15 sec R/L - Pistol x 5/5 - Rest and ... READ the POST

June 8 - Monday: Toe touch walk outs to plank x 10Pistol x 10/10 - Pushups x 10 - Rest and repeat x 4(pick elevation for current strength/flexibility if not ready for pistol)1 min Squat - 1 min Swing - 1 min Rest - x15 min June 9 - Tuesday: Cardio BLAST Day (hello hamstrings)2H Swing x ... READ the POST

How are you all holding up? I seriously can't believe it is June already. The pandemic and now all the protesting/rioting has increased the stress levels like crazy. Just remember we are all in this together and getting in a workout can be just as important for our mental state as it is for our ... READ the POST

May 25 - Monday: Windmill x 5/5 - Rest and repeat x 3Press Ladder 3 weights (use heaviest for single rep) 1,2,3Rest and repeat x 3 Squat x 10 - Swing x 20 Rest and repeat x 5 May 26 - Tuesday: Pullup x ? or Flexed Arm Hang - Rest and repeat x 3TGU x 2/2 - Rest and repeat x 2Crossover lunge ... READ the POST

May 18 - Monday: TGU 1R/L with 3 Windmills at top of each TGURest and repeat x 3 (if you do not have KB then balance a shoe)Push Press x 5R/L - Squat x 5R/LRest and repeat x 42H Swing x 20 Rest and repeat x 5 May 19 - Tuesday: Row x 10R/L - SLDL x 5R/LRest and repeat x 4Pull up x ? - Pushup ... READ the POST

May 11 - Monday: Heavy Dead Cleans 5/5 - Rest and repeat x 3Heavy Squat 10 - Heavy Push Press 5/5 - Rest and repeat x 32H Heavy Start/Stop Swings x 10 - Rest and repeat x 5 May 12 - Tuesday: Farmer Carry :15 sec R/L - Mt. Climber x 25/25 - Rest and repeat x 3Toe Touch Walk Outs to Plank x ... READ the POST

May 4 - Monday: TGU 1/1 - Rest and repeat x 4 (if you do not have KB then balance a shoe)Press Ladder 1,2,3 - Rest and repeat x 3 Squat x 10 - Squat Jump x 10 - Swing x 20 - Rest and repeat x 5 May 5 - Tuesday: Pullup x ? or Flexed Arm Hang - Rest and repeat x 3Windmill 5/5 - Rest and ... READ the POST

April 27 - Monday: Forward Crawl x :15 sec - Alternating Lunges x :30 secRest and repeat x 3Push up x 10 - Squat hold x :30 secRest and repeat x 4Start / Stop Swing x 10Rest and repeat x 5 April 28 - Tuesday: Pistol Zip Ups x 10R/L - One Arm Planks x :10 Sec R/LRest and repeat x 4Row x ... READ the POST

April 20 - Monday: Reverse Lunge x 15R/L - One Arm Push up x 5R/LRest and repeat x 4Swing x 20 - Squat x 10Rest and repeat x 5 April 21 - Tuesday: SLDL x 10R/L - Row x 5R/LRest and repeat x 3Press Ladder 1,2,3 Rest and repeat x 31H Swing x 10R/L - Snatch x 10R/LRest and repeat x 4 April ... READ the POST

Hey there... Hope you are all doing good considering this pandemic and staying well. Please feel free to reach out if there is something you are interested in learning or needing help with for your workouts or programming. I'm gonna provide this week each day with a different modalities incase some ... READ the POST

April 6 - 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 April 7 - Tuesday: 1.Push Press x 10R/L - Rest and repeat x 32. Rack ... READ the POST

We are all still dealing with these crazy times and I want to be here to help. Not just by providing these workouts but also to answer your questions if you have them. Please feel free to email me directly at karensmithmsfg@gmail.com Mar 30 - Monday: Forwarding Crawling :30 sec - Flutter ... READ the POST

STAY SAFE and keep social distancing until we know we are good! Also Msg me if there is anything I can do for you all during this crazy tim Mar 23 - Monday: (Due to many being at Home I am going to add more Bodyweight just incase) 1. Forward Crawl x15 sec / Backward Crawl x 15 secRest and ... READ the POST

Mar 16 - Monday: Circuit 1: Crossover Lunge x 15/15OAPU x 5/5Pull up x ? (or Row 5/5)Rest and repeat x 4Circuit 2:Pistol 10/10OAOL Plank Hold x :15sec R/LDips x 10Rest and repeat x 3 Mar 17 - Tuesday: Clean and Press Ladder 1,2,3,4,5 R/LRest as needed between rungs and then longer rest at ... READ the POST

Mar 9 - Monday: Bodyweight Blast: OAPU x 5/5 (find an elevation that works for your strength)Pistol x 10/10 (find an elevation for your strength)Pull up or flexed hang for time. Squat x 10Rest and repeat x 5 Mar 10 - Tuesday: Long Press x 10/10 (long press is from the squat all the way to ... READ the POST