July 7, 2019 kory_muehlhauser

Weekly Workouts 07/08/2019 – 07/14/2019

MONDAY WORKOUT

EQUIPMENT NEEDED: Kettlebell

Part 1:

Complete 5 sets

5 heavy Goblet Squats

10 left and 10 right light Single Arm Kettlebell Swings

Part 2:

5 left and 5 right heavy Renegade Rows

10 heavy Kettlebell Swings

30 seconds Slow Crawl

TUESDAY WORKOUT

EQUIPMENT NEEDED:  Kettlebell

Complete as many rounds as possible in 16 minutes:

6 left and 6 right Weighted Cossack Squat

6 left and 6 right One Arm Kettlebell Push Press

10 Kettlebell Deadlift

10 Dead Bugs

30 step Farmer’s Carry

WEDNESDAY WORKOUT

EQUIPMENT NEEDED:  Dumbbells

Part 1

Complete 3 rounds of the following:

8 Dumbbell Floor Press w/ Glute Bridge

8 left and 8 right Lawnmower Row

8 Dumbbell Front Squat

Part 2

Every minute on the minute for 5 minutes complete 5 left and 5 right heavy One Arm Dumbbell Snatch

THURSDAY WORKOUT

EQUIPMENT NEEDED: Kettlebells

Part 1

Every minute on the minute for 10 minutes, complete 10 left and 10 right Single Arm Kettlebell Swings

Part 2

Complete 6 Rounds:

20 second StrongFirst Plank, 10 seconds rest

20 second Side Plank left, 10 seconds rest

20 second Side Plank right, 10 seconds rest

FRIDAY WORKOUT

EQUIPMENT NEEDED: Bands

Part 1:

3 Rounds

12 Band Pull Aparts

20 steps left and 20 steps right Lateral Band Walk

Part 2:

Complete the following in order:

100 Jumping Jacks

80 Air Squats

60 Mountain Hoppers

40 V-ups

20 Pushups

SATURDAY WORKOUT

EQUIPMENT NEEDED: Timing Device.

Run 6- 100M sprints. Rest as needed between sprints.

SUNDAY WORKOUT

EQUIPMENT NEEDED: Kettlebell(s).

Complete 4 rounds of the following.

1 Left and 1 Right Turkish Getups

20 Left and 20 Right Single Arm Kettlebell Swings