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Coach Karen Smith

Kettlebell and Strength Training

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 34 of Workouts

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2018   Monday: 1. Military Press Ladder 1,2,3 Rest and repeat x 3 2. BW squat x 10, Squat jump x 10, Squat hold x :20 sec Rest and repeat x 3 3. One Arm Push up x 5R/L (select an elevation for your current strength) Rest and repeat x 3 4. Swing x 5R/L - Snatch x 5R/L - Clean x ... READ the POST

2018 – Week 33 of Workouts

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2018 Monday: 1. TGU 1R w/ 5 snatches at the top then reverse the GU Repeat on L, then rest and repeat 2 more times on each side. (if you do not know the kb snatch, then do 5 push presses instead) 2. Walking Lunges x 12R/L - Push up x 10 Rest and repeat x 4 3. Swing x 10 Rest and repeat x ... READ the POST

2018 – Week 32 of Workouts

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2018 Monday: 1. Side Step Squat x 10 - Side Step Swing x 20 Rest and repeat x 4 2. Floor Press x 10/10 - Side Plank x :15 sec R/L Rest and repeat x 3 3. Snatch 10R/L Long Rest and repeat x 4 Tuesday: 1. TGU to 1/2 Kneeling w/5 presses x 1R/L Rest and repeat x 3 2. Pullup ? or Row 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 29 of Workouts

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2018   Monday: 1. Walking Lunges x 15/15 - Burpee x 15 Rest and repeat x 3 2. 1H Swing x 10/10 - Squat Jump x 20 Rest and repeat x 3 3. Plank w/hip taps x 10/10 Long Rest and repeat x 2 Tuesday: 1. TGU with 3 windmills at top R/L Rest and repeat x 3 2. Clean and Press x 5/5 ... 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

2018 – Week 27 of Workouts

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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 26 of Workouts

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2018   Monday: 1. Cross Over Lunge x 10/10 - Hip Thrust x 10 Rest and repeat x 4 2. Press 1/1, Pullup 1, Press 2/2, Pullup 2, Press 3/3, Pullup 3 Rest and repeat x 3 (If you do not have a pullup you can do jump ups or rows) 3. Swing Ladder 1 - 10 - 1 Tuesday: 1. Windmill ... READ the POST

2018 – Week 25 of Workouts

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2018   Monday: STACK SERIES 1. Squat x 15 sec/ Rest x15 sec 2. Squat x 15 sec/ Pushup x 15 sec/ Rest x15 sec 3. Squat x 15 sec/ Pushup x 15 sec/ Swing x 15 sec/ Rest x15 sec 4. Squat x 15 sec/ Pushup x 15 sec/ Swing x 15 sec/ Flutter kick x 15 sec Long Rest and repeat x ... READ the POST

2018 – Week 24 of Workouts

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2018   Monday: 1. Walking Lunges 12/12 - Plank :20 sec Rest and repeat x 4 2. Military Press Ladder 1,2,3 (can be same weight or drop set - decrease weight as reps increase) Rest and repeat x 3 3. Swing x 20 Rest and repeat x5 Tuesday: 1. TGU 2/2 x4 2. Pullup x ? or Row ... READ the POST

2018 – Week 23 of Workouts

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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

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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

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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

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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 19 of workouts

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2018 Monday: 1. Walking lunges x 12R/L Rest and repeat x 4 2. Military press x 5R/L - Row x 5R/L Rest and repeat x 3 3. Snatch x 10R/L - Swing x 10R/L Rest and repeat x 3 Tuesday: 1. TGU 3/3 x 2 2. Thrusters x 10R/L Rest and repeat x 5 3. Plank x :20 sec - 5 Pushups Rest and ... READ the POST

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