June 24, 2019 kory_muehlhauser

Weekly Workouts 06/24/2019 – 06/30/2019

MONDAY WORKOUT 

EQUIPMENT NEEDED: Kettlebell

Every minute for 20 minutes, complete the following:

Odd Minutes: 16 Kettlebell Swings

Even Minutes: 8 Goblet Squats and 4 Pushups

TUESDAY WORKOUT 

EQUIPMENT NEEDED:  Kettlebell

Complete 5 Rounds:

6 left and 6 right Lateral Lunge

6 left and 6 right One Arm Kettlebell Press

6 Kettlebell Deadlift

6 Pullups

WEDNESDAY WORKOUT 

EQUIPMENT NEEDED:  Dumbbells

Complete as many rounds of the following as possible in 16 minutes:

8 Dumbbell Bent Over Row

5 Dumbbell Front Squat

8 Dumbbell Floor Press

5 Dumbbell Romanian Deadlift

5 left and 5 right One Arm Dumbbell Snatch

Run 100 Meters

THURSDAY WORKOUT

EQUIPMENT NEEDED: Kettlebells

Complete three rounds of the following:

8 left and 8 right Lawnmower Row

8 left and 8 right Kettlebell Split Squat

10 Kettlebell Goblet Cleans

Every minute for 6 minutes, complete 8 left and 8 right Kettlebell Snatch

FRIDAY WORKOUT 

EQUIPMENT NEEDED: None

Complete 4 Rounds:

40 seconds Box Step-Ups, 20 seconds rest

40 seconds Mountain Hoppers, 20 seconds rest

40 seconds Glute Bridge, 20 seconds rest

40 seconds X-Situps, 20 seconds rest

SATURDAY WORKOUT 

EQUIPMENT NEEDED: Timing Device.

Complete 3 Rounds:

Run 400M, rest 2 minutes

SUNDAY WORKOUT 

EQUIPMENT NEEDED: Kettlebell(s).

Complete 5 Rounds of the following, increasing the weight each round:

1 Left Turkish Getups

10 Left Single Arm Kettlebell Swings

1 Right Turkish Getups

10 Right Single Arm Kettlebell Swings