Weekly Workout: 02/25/2019 - 03/03/2019

It's time to register for the spring TSC! 

MONDAY WORKOUT

EQUIPMENT NEEDED:  None.

Complete as many rounds as possible in 16 minutes

30 Jumping Jacks

20 Scissors (each leg is ½ rep)

10-Yard Crawl

10 Jumping Squats

20 T-Plank Rotations (10/side)

30 Split Jumps (15/leg)

TUESDAY WORKOUT

EQUIPMENT NEEDED: Kettlebell

#1: Every minute on the minute for 8 minutes

15 Kettlebell Swings (heavy as possible)

***Rest 2 minutes before #2**

#2: Complete as many rounds as possible in 10 minutes

10 Mountain Climbers (per leg)

10 Skater Squats (5/5) or  Reverse Lunge Steps (5/5)

10 Suitcase Crunches

10 Broad Jumps

WEDNESDAY WORKOUT

EQUIPMENT NEEDED: Dumbbells(s)

#1:Complete as many rounds as possible in 12 minutes

8 Dumbbell Romanian Deadlift

8  Dumbbell Bent Over Row

8  Dumbbell Push Press

8 Dumbbell Front Squat

Sprint 100 yards

***Rest 2 minutes before #2**

#2:Complete 2 Rounds of the following

30 seconds Side Plank with Hip Dip (left), 15 seconds Rest

30 seconds Side Plank with Hip Dip (left), 15 seconds Rest

30 seconds Plank Drags  (use 1 DB), 15 seconds Rest

30 seconds Dead Bugs, 15 seconds Rest

THURSDAY WORKOUT

EQUIPMENT NEEDED: Kettlebell

#1: Every 30 seconds for 7 minutes, complete (alternate between the two movements)

10 Kettlebell Swings

3, 4 or 5 Squat Thrusts

***Rest 2 minutes before #2***

#2: Complete as many rounds as possible in 10 minutes

8 Goblet Squats

4/4 Reverse Lunge Steps

8/8 Plank with Shoulder Taps

4/4 Lateral Lunge

Sprint 100 yards

FRIDAY WORKOUT

EQUIPMENT NEEDED: None.

In 20 minutes, complete as much of the following as possible

Run 350 yards

Then,

Complete the following Descending Ladder

10 Squat Thrusts, 10 Box Step-Ups

9 Squat Thrusts, 9 Box Step-Ups

8 Squat Thrusts, 8 Box Step-Ups

…1 Squat Thrust, 1 Box Step-Up

then,

Run 350 yards

Then,

Complete as much of the following Ascending Ladder as possible

1 Pushup, 1 Jumping Squat, 1 Seal Jack

2 Pushups, 2 Jumping Squats, 2 Seal Jacks

3 Pushups, 3 Jumping Squats, 3 Seal Jacks…continue until time expires

Record how much of this workout you completed in 20 minutes. Chime in on Facebook.

Then…

Complete 3 Rounds of the following

12  Windshield Wipers (Floor)

Rest 30-60 seconds

SATURDAY WORKOUT

EQUIPMENT NEEDED: Timing Device and/or Air Bike or Rower.

Run

10 Rounds:

Sprint 100 yards, Rest 45 seconds

Then…

5 Rounds:

Sprint 200 yards, Rest 90 seconds

Row

10 Rounds:

Row 125 meters, Rest 45 seconds

Then…

5 Rounds:

Row 250 meters, Rest 45 seconds

Air Bike

10 Rounds of:

10 calorie Sprint, Rest 45 seconds

Then…

5 Rounds of:

20 calorie Sprint, Rest 90 seconds

Record your choice of workouts.

SUNDAY WORKOUT

EQUIPMENT NEEDED: Kettlebell(s)

Complete 5 Rounds:

1 Turkish Getups(strong)

12 Single Arm Kettlebell Swings (strong)

5 Pushups

1 Turkish Getups(stronger)

12 Single Arm Kettlebell Swings (stronger)

Workout Date: 
Monday, February 25, 2019