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

Mar 2 - Monday:STACKING Swing :15 sec / Rest :15 secSwing :15 sec / Squat :15 sec / Rest :15 secSwing :15 sec / Squat :15 sec / Pushups :15 sec / Rest :15 secSwing :15 sec / Squat :15 sec / Pushups :15 sec / Alternating Lunge :15 secLong rest and repeat x 4 Mar 3 - Tuesday 1a. Push Press x ... READ the POST

Feb 24 - Monday: 1a. Sumo Deadlift x 51b. Pushups x 10Rest and repeat x 52a. Row x 10R/L2b. Squat x 52c. 2h Swing x 20Rest and repeat x 5 Feb 25 - Tuesday: 1.OAPU x 5R/L - Rest and repeat x 3(select elevation that allows for perfect/safe reps)2a. Pullup x ? (select reps just short of ... READ the POST

Feb 17 - Monday: 1. OH Carry x :15 sec R/L - Rack Carry x 15 sec R/L - Rest and repeat x 43. Pull ups or Flexed Arm Hang - Rest and repeat x 44. Swing x 20 - Rest and repeat x 10 Feb 18 - Tuesday: BODYWEIGHT BLASTOAPU x 5/5 Pistol x 5/5Pull up x ? Hollow Rocker x 20Squat x 20Rest and repeat ... READ the POST

Feb 10 - Monday: 1. Toe Touch Walk Out to Plank to Cobra to Walk back - x 62. 1/2 TGU to 1/2 Kneeling Press x 5/rL - Rest and repeat x 33. Row x 5/5, Squat x 5/5 - Rest and repeat x 34. Heavy 2H Swing x 10 - Rest and repeat x 5 Feb 11 - Tuesday: 1.Thrusters 10/10 - Rest and repeat x 32. ... READ the POST

Feb 3 - Monday: Post Super Bowl workout :) Incase you indulged a bit too much.a. 1H Swing Ladder 1/1 to 10/10 and back down to 1/1Rest as neededb. Squat Ladder 1 - hold bottom for :15 sec for last rep of each rung til 10Rest as needed between each rung. Feb 4 - Tuesday: 1.TGU 1/1 - Rest ... READ the POST

Jan 27 - Monday: Pike Pushup x 5 (or feet elevated HSPU - body stacked)Rest and repeat x 5Bottoms Up Clean and Squat x 10R/LRest and repeat x 3Swing Ladder 1-10 -1 Jan 28 - Tuesday: Heavy Push Press x 5R/L Rest and repeat x 3Farmers Carry :15 sec R/L - Rack Cary :15 sec R/LRest and repeat ... READ the POST

Jan 20 - Monday: Walking Lunges x 10R/L - Pushup x 10 - Squat x 10Rest and repeat x 4TGU x 1R/L w/ 3 Windmills at the top of each repRest and repeat x 4Swing x 10R/L - Plank x :20 secRest and repeat x 5 Jan 21 - Tuesday: Bodyweight Blast Fwd Crawl x :30 sec / Backward Crawl x :30 secPushup ... READ the POST

Jan 13 - Monday: Ladder:1 Swing R - 1 High Pull R - 1 Snatch R xfer repeat L2 Swing R - 2 High Pull R - 2 Snatch R xfer repeat L3 Swing R - 3 High Pull R - 3 Snatch R xfer repeat LLong rest and repeat x 5Plank x :20 sec / Hollow Rock x :20 secRest and repeat x 3 Jan 14 - Tuesday: Pull up x ... READ the POST

Jan 6 - Monday: Push Press x : 30 sec R / Squat hold x :30 sec R xfer repeat LLong Rest and repeat x 4Plank x :20 sec /Flutter Kick x :20 secRest and repeat x 3H2H Swing x 40 Rest and repeat x 5 Jan 7 - Tuesday: Pull up x ? (or Flexed Arm Hang for time) - rest and repeat x 3Kickstand ... READ the POST

Dec 30 - 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 Dec 31 - Tuesday: 1.Push Press x 10R/L - Rest and repeat x 32. Rack ... READ the POST

2019 – Week 52 Dec 23 - Monday: 1.TGU - Swing - Clean - Press - Rev Get Up 3R/LRest and repeat x 33. Pull up or Flexed Arm Hang for Time Rest and repeat x 34. Swing x 20, Squat x 10 Rest and repeat x 5 Dec 24 - Tuesday: 1.Clean and Push Press x 10R/L Rest and repeat x 32. Curtsy Lunge x ... READ the POST

2019 – Week 51 Dec 16 - Monday: 1.Heavy Sumo DL x 10 - Heavy 2H Swing x 10Rest and repeat x 32. 1/2 TGU x1R/L - with 1/2 Kneeling Woodchops 10R/LRest and repeat x 33. Pull up or Flexed Arm Hang Rest and repeat x 34. Swing Ladder 1 - 10 - 1 Dec 17 - Tuesday: Push Press Right x:30 sec - ... READ the POST

2019 – Week 50 Dec 9 - Monday: TGU 1R/L - 2R/L - 3R/L - Rest as neededSwing x 25OH Reverse Lunge x 10R/LSwing x 25Front Squat x 10Swing x 25 Rest and repeat x 3 Dec 10 - Tuesday: Clean and Jerk x 10R/L - Squat x 10Rest and repeat x 5Swing x 20 - Squat hold x :20 sec - Plank x :20 secRest ... READ the POST