July 15, 2019 kory_muehlhauser

Weekly Workouts 07/15/2019 – 07/21/2019

MONDAY WORKOUT

EQUIPMENT NEEDED: None

Part 1

Complete as many rounds as possible in 12 minutes

Pushups

10 Total Body Extensions

15 Situps

20 Box Jumps

Part 2

4 Rounds: Sprint 100 Yards, rest 90 seconds

TUESDAY WORKOUT

EQUIPMENT NEEDED: Kettlebell

Complete 5 Rounds of the following complex (rest as needed between rounds, approximately 90 seconds – 2 minutes).

Swings (Strong Arm)

Clean (Strong Arm)

Press (Strong Arm)

Squat (Strong Arm)

Snatch (Strong Arm)

***Repeat on Stronger Arm***

WEDNEDAY WORKOUT

EQUIPMENT NEEDED: Kettlebell

Part 1

Complete 5 Rounds:

15 Russian Kettlebell Swings

10 Goblet Squats

5 left/ 5 right Snatch

Part 2

Complete 3 rounds:

20 seconds StrongFirst Plank, 10 seconds rest

20 seconds left Side Plank, 10 seconds rest

20 seconds right Side Plank, 10 seconds rest

THURSDAY WORKOUT

EQUIPMENT NEEDED: Kettlebell

Complete 5 Rounds of the following

30 seconds left  Suitcase Carry

30 seconds right Suitcase Carry

30 seconds Goblet Squats

30 seconds Kettlebell Figure 8

30 seconds Kettlebell Swings

**Rest 30 seconds between rounds**

FRIDAY WORKOUT

EQUIPMENT NEEDED: Dumbbells.

4 Rounds:

20 Dumbbell Reverse Lunge (10/leg)

16 Dumbbell Floor Press

12 Dumbbell Plank Rows (6/arm)

Dumbbell Front Squat

Dumbbell Shoulder Press

100-Yard Sprint

Then

3 Rounds:

30 seconds Hollow Body Hold

30 seconds rest

SATURDAY WORKOUT

EQUIPMENT NEEDED: Timing Device

4 Rounds:

Run 0.5 miles

Rest 3 minutes

SUNDAY WORKOUT

EQUIPMENT NEEDED: Kettlebell(s).

5 Rounds:

10 One Arm Kettlebell Swings (strong)

Turkish Getup (strong)

10 One Arm Kettlebell Swings (stronger)

Turkish Getup (stronger)