July 1, 2019 kory_muehlhauser

Weekly Workouts 7/1/2019 – 7/6/2019

MONDAY WORKOUT 

EQUIPMENT NEEDED: Kettlebell

Part 1:

Every minute, on the minute, for 12 minutes, complete:

12 double Kettlebell Swings and 3 Kettlebell Cleans

Part 2: 

Complete 4- 40 second Farmer’s Carry with 40 seconds rest in between each carry

TUESDAY WORKOUT 

EQUIPMENT NEEDED:  Kettlebell

Complete the following in order.  Break the total number of reps into smaller sets if necessary, but do not move to another movement until the total number of reps is completed.

60 (30 left and 30 right) 1-Arm Kettlebell Thrusters

40 (20 left and 20 right) Single Arm Kettlebell Swings

20 (10 left and 10 right)  One Arm Kettlebell Press

WEDNESDAY WORKOUT 

EQUIPMENT NEEDED:  Dumbbells

Complete as many rounds as possible in 17 minutes:

8 left and 8 right Dumbbell Reverse Lunge

8 left and 8 right Dumbbell Plank Rows

8 Dumbbell Shoulder Press

16  Pushup-to-Plank

Run forward 50 Meters, run backward 50 Meters

THURSDAY WORKOUT

EQUIPMENT NEEDED: Kettlebells

Complete 5 rounds:

10 Kettlebell Deadlift

8 left and 8 right One Arm Kettlebell Push Press

10 Kettlebell Goblet Cleans

10 Facepulls w/ Band

8 left and 8 right Plank Drags

FRIDAY WORKOUT 

EQUIPMENT NEEDED: None

Complete 4 rounds of the following:

40 seconds Jingle Jangles, 20 seconds rest

40 seconds Plank with Shoulder Taps, 20 seconds rest

40 seconds Lunge Steps, 20 seconds rest

40 seconds Slow Crawl , 20 seconds rest

SATURDAY WORKOUT 

EQUIPMENT NEEDED: Timing Device.

Run 2 miles for time.

SUNDAY WORKOUT 

EQUIPMENT NEEDED: Kettlebell(s).

Complete 16 minutes of the following. Focus on high quality movement.

1 Left Turkish Getups

1 Right Turkish Getups

15 Kettlebell Swings