Weekly Workout: 03/04/2019 - 03/10/2019

Lovely ladies of the noon crew!

MONDAY WORKOUT

EQUIPMENT NEEDED: None.

Complete as many rounds as possible in 20 minutes

Sprint 200 Yards

5 Pushups

10 Total Body Extensions

15 Situps

TUESDAY WORKOUT

EQUIPMENT NEEDED: Kettlebell

Complete 5 Rounds of the following complex (rest as needed between rounds, approximately 90 seconds – 2 minutes).

3 Swings(Strong Arm)

1 Clean(Strong Arm)

3 Press(Strong Arm)

1 Squat(Strong Arm)

3 Snatch(Strong Arm)

***Repeat on Stronger Arm***

WEDNEDAY WORKOUT

EQUIPMENT NEEDED: Kettlebell

Complete 8 Rounds (17 minute CAP)

15 Russian Kettlebell Swings

3 Goblet Squats

5 Pushups

Sprint 200 Yards

THURSDAY WORKOUT

EQUIPMENT NEEDED: Kettlebell.

Complete 5 Rounds of the following

30 seconds Bottom Up Kettlebell Carry(right arm – move any direction)

30 seconds Bottom Up Kettlebell Carry(left arm – move any direction)

30 seconds Goblet Squats

30 seconds Kettlebell Figure 8

30 seconds Hand-to-Hand Kettlebell Swings

**Rest 30 seconds between rounds**

FRIDAY WORKOUT

EQUIPMENT NEEDED: Dumbbells.

20 minutes of work:

20 Dumbbell Reverse Lunge (10/leg)

16 Dumbbell Floor Press

12 Dumbbell Plank Rows(6/arm)

8 Dumbbell Front Squat

4 Dumbbell Shoulder Press

200-Yard Run, 100-Yard Sprint, or 50-Yard Walk

Then

3 Rounds:

30 secondsPushup-to-Plank

30 seconds Rest

SATURDAY WORKOUT

EQUIPMENT NEEDED: Timing Device

4 Rounds:

Run 0.5 miles

Rest 3 minutes

2 Rounds:

Run 0.25 miles

Rest 2 minutes

SUNDAY WORKOUT

EQUIPMENT NEEDED: Kettlebell(s).

5 Rounds:

10 One Arm Kettlebell Swings (strong)

1 Turkish Getup (strong)

10 One Arm Kettlebell Swings (stronger)

1 Turkish Getup (stronger)

30 seconds Crawl

Workout Date: 
Monday, March 4, 2019