July 22, 2019 kory_muehlhauser

Weekly Workouts 07/22/2019 – 07/28/2019

MONDAY WORKOUT

EQUIPMENT NEEDED: Kettlebells

Complete as many rounds as possible in 20 minutes:

2 left and 2 right “touch and go” Turkish Getups

30 Meter Farmer’s Carry

TUESDAY WORKOUT

EQUIPMENT NEEDED:  Kettlebell

Every minute on the minute for 8 minutes complete:

12 double Kettlebell Swings

3 double Kettlebell Cleans

Then…

Complete the following, in order:

50 Goblet Squats

40 Pushups

30 Lunge Steps

20 Pullups

10 Broad Jumps

WEDNESDAY WORKOUT

EQUIPMENT NEEDED:  Dumbbells

First, complete:

10 Manmakers

Then complete:

4- 100 Meter Sprints with 90 seconds rest between sprints

THURSDAY WORKOUT

EQUIPMENT NEEDED: Kettlebells

Complete 4 rounds of the following:

8 left and 8 right Kettlebell Split Squat

5 left and 5 right Kettlebell Kneeling Press

8 left and 8 right One Arm Kettlebell Suitcase Deadlift

10 HEAVY Kettlebell Swings

30 second StrongFirst Plank

FRIDAY WORKOUT

EQUIPMENT NEEDED: None

Complete 6 rounds of the following:

30 seconds Jingle Jangles, 30 seconds rest

30 seconds Box Step-Ups, 30 seconds rest

30 seconds Plank with Shoulder Taps, 30 seconds rest

30 seconds Speed Skaters, 30 seconds rest

SATURDAY WORKOUT

EQUIPMENT NEEDED: Timing Device.

Complete 3- 800 Meter runs.  Rest as needed.

SUNDAY WORKOUT

EQUIPMENT NEEDED: Kettlebell(s).

Complete 5 rounds of the following.

1 Left and 1 Right Turkish Getups

10 Left and 10 Right Single Arm Kettlebell Swings