Weekly Workouts: 03/11/2019 - 03/17/2019

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MONDAY WORKOUT

EQUIPMENT NEEDED: None.

Complete as many rounds as possible in 18 minutes

10 Plank with Shoulder Taps

20 Lateral Lunge (10/leg)

4-10 Pushups

20 Situps

Run 350 Yards

TUESDAY WORKOUT

EQUIPMENT NEEDED: Kettlebell(s)

#1:Every Minute on the Minute for 12 Minutes

10 Kettlebell Swings

4 Goblet Squats

Rest 2-3 minutes, then…

#2: Every minute on the minute for 7 minutes

6/6 Kettlebell Snatch (6 Strong Arm / 6 Stronger Arm) (modification: kettlebell push press)

WEDNESDAY WORKOUT

EQUIPMENT NEEDED: Kettlebell

#1:Complete 3 Rounds of the following

1 minute Goblet Squats

1 minute SLOW Mountain Climbers         

1 minute Russian Kettlebell Swings

1 minute Suitcase Crunches

1 minute MAX reps 25-yard Shuttle Run (25 yards out and back)

1 minute REST

THURSDAY WORKOUT

EQUIPMENT NEEDED: None

Complete 5 Rounds of the following

30 seconds Reverse Lunge Steps, 15 seconds REST

30 seconds Jumping Jacks, 15 seconds REST

30 seconds Plank with Shoulder Taps, 15 seconds REST

30 seconds Box Step-Ups, 15 seconds REST

30 seconds Total Body Extensions, 15 seconds REST

30 seconds Jumping Jacks, 15 seconds REST

FRIDAY WORKOUT

EQUIPMENT NEEDED: Dumbbells.

Complete as many rounds as possible in 16 minutes

12 Dumbbell Romanian Deadlift

9 Dumbbell Bent Over Row

6 Dumbbell Reverse Lunge (per leg)

3 Dumbbell Shoulder Press

Run 350 yards

Rest 2 Minutes…then…

Complete 4 minutes of the following:

30 Mountain Hoppers(each leg is 1 rep)

15 Situps

5 Tuck Jumps

SATURDAY WORKOUT

EQUIPMENT NEEDED: Timing Device.

Complete 4 Rounds:

Run 0.5 miles

Rest 2 minutes.

SUNDAY WORKOUT

EQUIPMENT NEEDED: Kettlebell

Complete the following.

5 Rounds:

10 One Arm Kettlebell Swings (strong)

10 One Arm Kettlebell Swings (stronger)

At the conclusion of 5 Rounds, rest exactly 1 minute, then…

5 Rounds:

1 Turkish Getups (strong)

1 Turkish Getups (stronger)

Workout Date: 
Monday, March 11, 2019