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 16 of Workouts
2018 Monday: 1. Reverse OH lunges x 10R - Press x 5 R xfer and repeat on L Rest and repeat x 3 2. 1H Swing, Clean, Squat x 5R/L Rest and repeat x 5 Tuesday: 1. TGU w/ 1o Snatches at the top - Repeat on the Left Rest and repeat x 3 each side 2. Pullup x ? or Flexed arm hang for ... READ the POST
2018 – Week 15 of Workouts
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 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 11 of Workouts
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
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
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 6 of Workouts
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
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 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
