Weekly Workouts: 03/18/2019 - 03/24/2019

Deadlift day!

MONDAY WORKOUT

Complete as many rounds as possible in 20 minutes

Run 400 meters

20 Box Step-Ups

8 Pushups

20 Split Squats(10/leg)

8 Hip Thrusts

20 Total Body Extensions

TUESDAY WORKOUT

EQUIPMENT NEEDED: Kettlebell (press weight)

Complete as many rounds as possible in 20 minutes

4 Kettlebell Complexes (2 / arm)

Sprint 100 Yards

Notes:

1. Do 2 complexes with your strong arm without putting the kettlebell on the floor then complete 2 complexes on the stronger arm.

2. A Kettlebell Complex consists of

5 One Arm Kettlebell Swings

3 Press

1 Squat

WEDNESDAY WORKOUT

EQUIPMENT NEEDED: Kettlebell

Every minute on the minute for 10 minutes

Sprint 50 yards forward and 50 yards backwards.

When the 11thminute begins, complete 3 rounds of the following as quickly as possible

15 Goblet Squats or  Squats       

25 Speed Skaters

35 Kettlebell Swings

THURSDAY WORKOUT

EQUIPMENT NEEDED: None.

Complete 3 Rounds of the following:

1 minute Shuttle Run (25-yards)

50 seconds Box Step-Ups

40 seconds Squats

30 seconds Plank with Shoulder Taps    

20 seconds Split Jumps

10 seconds Squat Thrusts

1 minute REST

FRIDAY WORKOUT

EQUIPMENT NEEDED: Dumbbells.

Complete 4 Rounds as quickly as possible (13 minute CAP)

13 reps of each exercise every round

Dumbbell Shoulder Press

Dumbbell Bent Over Row

Dumbbell Floor Press w/ Glute Bridge

Dumbbell Split Squats(Rounds 1&3 – Right, Rounds 2&4 – Left)

10–yard Shuttle Run(out 10-yards and back equals 1 rep)

Then...

3 Rounds of the following

13 Pushup-to-Plank

Record any modifications you used to complete this workout and your

SATURDAY WORKOUT

EQUIPMENT NEEDED: Timing Device.

3 Rounds:

Run 0.5 miles

Rest 3 minutes

SUNDAY WORKOUT

EQUIPMENT NEEDED: Kettlebell(s)

Complete 8 Rounds of the following

1/1 Turkish Getups

8/8 One Arm Kettlebell Swings (heavy)

***Rest 2 minutes between rounds***

Workout Date: 
Monday, March 18, 2019