Weekly Workouts: 1/7/2019 - 1/13/2019

MONDAY WORKOUT

EQUIPMENT NEEDED: None

Every minute on the minute for 10 minutes, complete:

5 left and 5 right Reverse Lunge Steps

Burpees

Then, every minute on the minute for 10 minutes, complete:

10 Jumping Squats

10 Total Body Extensions

TUESDAY WORKOUT

EQUIPMENT NEEDED: Kettlebell

In 20 minutes, complete as many rounds as possible of the following:

15 Kettlebell Swings

10 Goblet Squats

5/5 Lawnmower Row

Pushups

Sprint 100 Meters

WEDNESDAY WORKOUT

EQUIPMENT NEEDED:  Dumbbells

6 Rounds (22 Minute Cap)

10 Dumbbell Romanian Deadlift

10 Dumbbell Push Press

5/5 Dumbbell Reverse Lunge

5/5 Dumbbell Plank Rows

15 Dumbbell Thrusters

Rest 1 Minute

THURSDAY WORKOUT

EQUIPMENT NEEDED: Kettlebell

Complete as many rounds as possible in 16 minutes:

40 Meter Suitcase Carry

8L/8R Kettlebell Split Squat

20 Plank with Shoulder Taps

16 Kettlebell Figure Eight w/Hold

Then, complete the following:

21 Squat Thrusts

21 Situps

15 Squat Thrusts

15 Situps

9 Squat Thrusts

 9 Situps

FRIDAY WORKOUT

EQUIPMENT NEEDED:  None

Complete as many rounds as possible of the following in 18 minutes:

20 Plank with Shoulder Taps

15 Squats

10 Pushups

5 Squat Thrusts

Skip 100 Meters

20 Side Lunges

15 Total Body Extensions

10 Dips           

5 Sit Throughs(5 Left/ 5 Right)

Run 100 Meters

SATURDAY WORKOUT

EQUIPMENT NEEDED:  Timing Device.

Complete following sequence 3 times

Run 30 seconds, Rest 30 seconds

Run 60 seconds Rest 60 seconds

Run 90 seconds, Rest 90 seconds

SUNDAY WORKOUT

EQUIPMENT NEEDED:  Kettlebell(s)

#1: Complete the following (5 minute CAP)

Complete 5 Rounds:

10/10 One Arm Kettlebell Swings

Then, rest exactly 1 minute and do #2

#2: Complete the following

5 Rounds:

1/1 Turkish Getups

Workout Date: 
Monday, January 7, 2019