April 7, 2019 admin

Weekly Workouts: 04/08/2019 – 04/14/2019

Looking strong, Sam!  We can't even tell that you're a year older!

MONDAY WORKOUT

EQUIPMENT NEEDED: None.

#1:

Complete 8 minutes of work

8 Pushups

12 Glute Bridge

16 Squats

***Rest 1 minutes then…***

#2:

Complete as many rounds as possible in 8 minutes

8 Skater Squats (4/leg) or 8 Reverse Lunge Steps (4/leg)

12 Vertical Jumps

Sprint 100 Yards

TUESDAY WORKOUT

EQUIPMENT NEEDED: Kettlebell

Complete as many rounds as possible in 18 minutes:

5/5 Kettlebell Press

25-Yard Shuttle Run

5/5 One Arm Kettlebell Rack Position Lungestep

25-Yard Shuttle Run

5/5 Kettlebell Clean

25-Yard Shuttle Run

15/15 One Arm Kettlebell Swings

25-Yard Shuttle Run

WEDNESDAY WORKOUT

EQUIPMENT NEEDED: Kettlebell.

Every minute on the minute for 20 minutes

Minute 1: 12 Russian Kettlebell Swings, 25-Yard Shuttle Run

Minute 2: 6 Goblet Squats, 20 Jumping Jacks

Minute 3: 20 Kettlebell Figure Eight w/Hold

Minute 4: 30’ Crawl

THURSDAY WORKOUT

EQUIPMENT NEEDED: Kettlebell.

Complete as many rounds of the following as possible in 20 minutes:

20 Lateral Jumps

20M Slow Crawl

20 Kettlebell Swings

20 Lunge Steps (10/10)

20 Mini Band Rows

20M Broad Jumps

20 Squats

20 Squat Thrusts

FRIDAY WORKOUT

EQUIPMENT NEEDED: Kettlebell and Jump Rope

You have 20 minutes to do the following two components.

#1:

Complete 10 Rounds

2 Kettlebell Clean

1 Kettlebell Press

3 Kettlebell Squat

***Repeat on other arm***

When you complete 10 rounds,

#2:

Complete 5 Rounds of the following

60 Jump Rope Skips

15/15 One Arm Kettlebell Swings

SATURDAY WORKOUT

EQUIPMENT NEEDED: Timing Device.

Complete 3 Rounds of the following

Run 20 seconds, Rest 10 seconds

Run 40 seconds, Rest 20 seconds

Run 60 seconds, Rest 30 seconds

Run 2 minutes, Rest 60 seconds

SUNDAY WORKOUT

EQUIPMENT NEEDED: Kettlebell(s)

Complete 7 Rounds of the following

1/1 Turkish Getups

9/9 One Arm Kettlebell Swings

3 Goblet Squats