August 11, 2019 kory_muehlhauser

Weekly Workouts 08/12/2019 – 08/18/2019

MONDAY WORKOUT

EQUIPMENT NEEDED: Kettlebells

Part 1:

Complete 3 rounds

30Meters Slow Crawl forward.

30Meters Slow Crawl backward.

Part 2:

Complete 1 Kettlebell Swings . Park the kettlebell.

Complete 2 Kettlebell Swings . Park the kettlebell.

Complete 3 Kettlebell Swings. Park the kettlebell.

Continue this pattern up to 10 Kettlebell Swings and then go back down the ladder to 1 Kettlebell Swings.

TUESDAY WORKOUT

EQUIPMENT NEEDED:  Kettlebell

Complete the following list of movements in order.  Do not switch movements until you complete all reps.  Break into smaller sets as needed.  Rest frequently.

100 (50 left and 50 right) Kettlebell Snatch

80 unweighted Squats

60 Plank Jacks

40 (20 left and 20 right) One Arm Kettlebell Push Press

20 V-ups

WEDNESDAY WORKOUT

EQUIPMENT NEEDED:  Dumbbells

Complete 5 rounds

8 Dumbbell Bent Over Row

8 Dumbbell Front Squat

8 Dumbbell Floor Press w/ Glute Bridge

8 Dumbbell Romanian Deadlift

Sprint 100 Meters.

THURSDAY WORKOUT

EQUIPMENT NEEDED: Kettlebells

Part 1:

Complete 5 rounds:

5 left and 5 right Kettlebell Clean and Press

5 left and 5 right Kettlebell Split Squat

Part 2:

Complete 5 rounds:

5 left and 5 right Single Arm Kettlebell Swings

10 Kettlebell Figure 8

Part 3:

20 Plank with Shoulder Taps

FRIDAY WORKOUT

EQUIPMENT NEEDED: None

Complete 4 rounds:

40 seconds Reverse Lunge Steps, 20 seconds rest

40 seconds Flutter Kicks, 20 seconds rest

40 seconds Total Body Extensions, 20 seconds rest

40 seconds Mountain Hoppers, 20 seconds rest

SATURDAY WORKOUT

EQUIPMENT NEEDED: Timing Device.

Complete the following:

800M Run

400M Run

200M Run

100M Run

SUNDAY WORKOUT

EQUIPMENT NEEDED: Kettlebell(s).

Complete 3 rounds:

3 touch and go Turkish Getups on each side

10 Kettlebell Swings