June 10, 2019 Sam Mugavero

Weekly Workouts 06/10 – 06/16/2019

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MONDAY WORKOUT 

EQUIPMENT NEEDED: None.

Complete 4 rounds of the following:

10 Glute Bridge

10 Pushup-to-Plank

10 Squats

10 Pullups

Slow Crawl 30 yards

TUESDAY WORKOUT 

EQUIPMENT NEEDED:  Kettlebell

#1: Complete as many rounds as possible in 12 minutes

16 Kettlebell Swings

8 Goblet Squats

16 Kettlebell Swings

8 left/ 8 right One Arm Kettlebell Press

 #2: Complete 4- 100M sprints

WEDNESDAY WORKOUT 

Complete 4 Rounds:

8 Dumbbell Shoulder Press

8  Dumbbell Romanian Deadlift

8 Dumbbell Bent Over Row

8 Dumbbell Split Squats

8 Broad Jumps

THURSDAY WORKOUT

EQUIPMENT NEEDED: None.

Complete 4 Rounds

8 double kettlebell cleans

5 double kettlebell squats

5 double kettlebell cleans

3 double kettlebell squats

3 double kettlebell cleans

2 double kettlebell squats

2 double kettlebell cleans

1 double kb front squats

Every minute for 12 minutes complete the following:

Min 1: 10 double kettlebell push press

Min 2: 12 slamballs

Min 3: 12 heavy kettlebell swings

Min 4: 14 kettlebell figure 8s 

FRIDAY WORKOUT 

EQUIPMENT NEEDED: Kettlebell(s).

Complete as many rounds as possible in 16 minutes

Kettlebell Deadlift

10 Pushups

12 Goblet Squats

16 Kettlebell Swings 

Run 200 Yards

SATURDAY WORKOUT 

EQUIPMENT NEEDED: Timing Device.

Complete 6 Rounds of the following

100 Meter Sprint

SUNDAY WORKOUT 

EQUIPMENT NEEDED: Kettlebell(s).

6 Sets:

1/1 Turkish Getups

15 Kettlebell Swings