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Coach Karen Smith

Kettlebell and Strength Training

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 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

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 15 of Workouts

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2018 Monday: 1. Bodyweight Reverse Lunges x 15R/L - Pushups x 15 (at appropriate elevation for your current strength) Rest and repeat x 3 2. Military press ladder - 1,3,5  (drop weight as reps increase, and never go to failure) Rest and repeat x 3 (also rest as needed between rungs if going ... READ the POST

2018 – Week 12 of Workouts

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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 11 of Workouts

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Monday: 1. Press Ladder (three size bell) PushPress x 5/5, Military press x 5/5, Light Bottoms Up press x 5/5 Rest and repeat x 3 2. Swing x 20, Lunges x 10/10 Rest and repeat x 5 Tuesday: 1.TGU 2/2 x 3 2. Pullup x ? or flexed arm hang for time Rest and repeat x 3 3. Squat x 10, Squat ... 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 8 of Workouts

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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

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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 6 of Workouts

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2018 Monday: 1. TGU 1/1 with 3 windmills at the top of the get up. Rest and repeat x 3 2.  Swings x 120 / Squat x 10 Rest and repeat x 4 Tuesday: 1. Walking Lunges x 10/10 - Burpee x 10 Rest and repeat x 3 2. Pushup x 10  / Row x 5/5 Rest and repeat x 2 3. Start /Stop Heavy Swings x ... 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

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