July 29, 2019 kory_muehlhauser

Weekly Workouts 07/29/2019 – 08/04/2019

MONDAY WORKOUT

EQUIPMENT NEEDED: Kettlebells

Complete as many rounds as possible in 21 minutes:

8 left and 8 right Kettlebell Split Squat

10 Kettlebell Swings

8 left and 8 right One Arm Kettlebell Push Press

10 Kettlebell Swings

8 left and 8 right Lawnmower Row

10 Kettlebell Swings

40 step Farmer’s Carry

TUESDAY WORKOUT

EQUIPMENT NEEDED:  Kettlebell

Part 1:

5 sets of 10 Goblet Squats with 90 seconds rest in between

Part 2:

Every minute, on the minute, for 5 minutes, complete:

8 left and 8 right Kettlebell Snatch

WEDNESDAY WORKOUT

EQUIPMENT NEEDED:  Dumbbells

Complete 5 Rounds:

3 left and 3 right   Dumbbell Windmills

10 Dumbbell Front Squat

10  Dumbbell Bent Over Row

5 left and 5 right One Arm Dumbbell Snatch  

Sprint 100 Meters

THURSDAY WORKOUT

EQUIPMENT NEEDED: Kettlebells

Part 1:

Every minute, for 10 minutes, complete 20 Hand-to-Hand Kettlebell Swings

Part 2:

Complete 4 rounds:

30 seconds left and 30 seconds right heavy Suitcase Carry

FRIDAY WORKOUT

EQUIPMENT NEEDED: None

Complete 5 Rounds:

Skip 100 Meters

20 Jumping Lunge Steps

10 Pushups

20 Jumping Jacks

10 Total Body Extensions

20 Lateral Lunge

SATURDAY WORKOUT

EQUIPMENT NEEDED: Timing Device.

Run 6-100M Sprints for time. Rest as needed.

SUNDAY WORKOUT

EQUIPMENT NEEDED: Kettlebell(s).

Complete 6 rounds of the following.

1 Left Turkish Getups

10 Left Single Arm Kettlebell Swings

1 Right Turkish Getups

10 Right Single Arm Kettlebell Swings