August 5, 2019 kory_muehlhauser

Weekly Workouts 08/05/2019 – 08/11/2019

MONDAY WORKOUT

EQUIPMENT NEEDED: Kettlebells

Complete 14 minutes of the following complex with 2 lighter kettlebells.  Add one rep to each movement each round.

1 double Kettlebell Swings

1 double Kettlebell Cleans

1 double Kettlebell Reverse Lunge  per leg

1 alternating One Arm Kettlebell Press per leg

TUESDAY WORKOUT

EQUIPMENT NEEDED:  Kettlebell

Complete 5 rounds:

12 Kettlebell Heartbeats

8 left and 8 right One Arm Kettlebell Press

12 Kettlebell Deadlift

20 Plank with Shoulder Taps

WEDNESDAY WORKOUT

EQUIPMENT NEEDED:  Dumbbells

Complete 4 rounds of the following using light dumbbells:

30 seconds Dumbbell Thrusters , 30 seconds rest

30 seconds Dumbbell Plank Rows, 30 seconds rest

30 seconds Jingle Jangles , 30 seconds rest

30 seconds Dumbbell Reverse Lunge, 30 seconds rest

THURSDAY WORKOUT

EQUIPMENT NEEDED: Kettlebells

Complete 4 rounds:

5 left and 5 right One-Arm Kettlebell Front Squats

10 Kettlebell Floor Press

5 left and 5 right One Arm Kettlebell Suitcase Deadlift

10 Heavy Kettlebell Swings

FRIDAY WORKOUT

EQUIPMENT NEEDED: None

100 (50 left and 50 right) Box Step-Ups

80 (40 left and 40 right) Mountain Climbers

60 Pushups

40 Total Body Extensions

20 Squat Thrusts

SATURDAY WORKOUT

EQUIPMENT NEEDED: Timing Device.

Run 4- 400M Sprints for time.

SUNDAY WORKOUT

EQUIPMENT NEEDED: Kettlebell(s).

Complete 5 rounds:

2 touch and go Turkish Getups on each side

10 Kettlebell Swings