Weekly Workouts: 02/18/2019 - 02/24/2019

MONDAY WORKOUT

EQUIPMENT NEEDED: None

Complete 4 Rounds of the following

Sprint 30 seconds, Rest 30 seconds

Then…Complete as many rounds as possible in 2 minutes or

3 Jumping Squats

3 Squat Thrusts

12 Mountain Climbers(each leg is 1/2 rep)

***Rest 1 minute between each of the 4 rounds***

(Note: 1 round consists of: 30 seconds Sprint, 30 seconds Rest, and the 2 minutes of Jumping Squats/Squat Thrusts/Mountain Climbers)

TUESDAY WORKOUT

EQUIPMENT NEEDED: Kettlebell.

Complete as many rounds as possible in 15 minutes

15 Russian Kettlebell Swings

5 Pushups

3 Goblet Squats

Sprint 100 Yards

WEDNESDAY WORKOUT

EQUIPMENT NEEDED: Dumbbells and Jump Rope

Complete 4 Rounds of the following

30 seconds Slow Crawl, 15 seconds REST

30 seconds Dumbbell Curl and Press, 15 seconds REST

30 seconds Dumbbell Romanian Deadlift, 15 seconds REST

30 seconds Dumbbell Hang High Pullsl, 15 seconds REST

30 seconds Jump Rope Skips, 30 seconds REST

THURSDAY WORKOUT

EQUIPMENT NEEDED: None.

Complete as many rounds as possible in 21 minutes

25 Jumping Jacks

20 Hip Thrusts

15 Squats

10 T-Plank Rotations (5/side)

5 Squat Thrusts

100M Run Backwards (out)

100M Skip (back)

FRIDAY WORKOUT

EQUIPMENT NEEDED: Kettlebell.

Complete as much of the following ladder as possible in 14 minutes. If you get through the ladder, start back from the round of “5” and return to “1”…if there is still time remaining, climb back up again!

5 Kettlebell Swings, 1 Clean, 1 Press, 1 Squat, 1 Lungestep

  (strong)

5 Kettlebell Swings, 1 Clean, 1 Press, 1 Squat, 1 Lungestep

  (stronger)

5 Kettlebell Swings, 1 Clean, 2 Press, 1 Squat, 2 Lungestep

 (strong)

5 Kettlebell Swings, 1 Clean, 2 Press, 1 Squat, 2 Lungestep

5 Kettlebell Swings, 1 Clean, 3 Press, 1 Squat, 3 Lungestep

  (strong)

5 Kettlebell Swings, 1 Clean, 3 Press, 1 Squat, 3 Lungestep

  (stronger)

5 Kettlebell Swings, 1 Clean, 4 Press, 1 Squat, 4 Lungestep

 (strong)

5 Kettlebell Swings, 1 Clean, 4 Press, 1 Squat, 4 Lungestep (stronger)

5 Kettlebell Swings, 1 Clean, 5 Press, 1 Squat, 5 Lungestep

 (strong)

5 Kettlebell Swings, 1 Clean, 5 Press, 1 Squat, 5 Lungestep       (stronger)

Record your rungs completed.

SATURDAY WORKOUT

EQUIPMENT NEEDED: Timing Device.

#2: Every Two Minutes for 10 Minutes:

Run 200 meters (Rest in any remaining time)

#1: Every Minute on the Minute for 10 Minutes:

Sprint 100 meters (Rest in any remaining time)

SUNDAY WORKOUT

EQUIPMENT NEEDED: Kettlebell

Complete 20 minutes of the following sequence

Minute #1: 1 Getup (strong side)

Minute #2: 20 Swings (Heavy – Single Arm or Two Arm)

Minute #3: 1 Getup (stronger side)

Minute #4: 20 Swings (Heavy – Single Arm or Two Arm)

(Minutes 5, 9, 13, 17 = Minute #1; 6, 10, 14, 18 = Minute #2…)

Workout Date: 
Tuesday, February 19, 2019