September 22, 2019 kory_muehlhauser

Weekly Workout: 09/23/2019 – 09/29/2019

MONDAY WORKOUT

EQUIPMENT NEEDED: None

Part 1:

Complete 2- 30M Crawls with 45 seconds of rest between

Part 2:

Complete 4 rounds:

40 seconds Jingle Jangles, 20 seconds rest

40 seconds Walking Lunge Steps, 20 seconds rest

40 seconds Situps, 20 seconds rest

Part 3:

Complete 2- 30M Crawls with 45 seconds of rest between

TUESDAY WORKOUT

EQUIPMENT NEEDED:  Kettlebell

Part 1:

Complete as many rounds as possible in 16 minutes:

8 Left and 8 Right Goblet Hold Kettlebell Split Squat

8 Left and 8 Right Kettlebell Floor Press

8 Left and 8 Right Single Arm Kettlebell Swings

8 Left and 8 Right Lawnmower Row

Part 2:

Every minute on the minute for 4 minutes complete 16 Kettlebell Figure 8

WEDNESDAY WORKOUT

EQUIPMENT NEEDED:  Dumbbells

Complete 4 rounds:

10 Dumbbell Floor Press w/ Glute Bridge

10 Dumbbell Bent Over Row

10 Walking Dumbbell Lunge Step (Low Carry)

10 Squat Thrusts

THURSDAY WORKOUT

EQUIPMENT NEEDED: Kettlebells (A) or None (B)

Part 1:

Complete as many rounds as possible in 14 minutes:

A: 6 left and 6 right One-Arm Kettlebell Front Squats   B: 12 Squats

A and B: 3-12 Pushups

A: 16 Hand-to-Hand Kettlebell Swings  B: 16 Glute Bridge

A and B: 20 Plank Jacks

Skip 50 Meters

Part 2:

Complete the following in order:

60 Mountain Hoppers

40 Speed Skaters

20 Total Body Extensions

FRIDAY WORKOUT

EQUIPMENT NEEDED: Kettlebell(s).

Complete any September Swing Challenge workout that you haven’t already completed!

SATURDAY WORKOUT

EQUIPMENT NEEDED: Timing Device.

Run 1.5 miles for time.

SUNDAY WORKOUT

EQUIPMENT NEEDED: Kettlebell(s).

Part 1:

Every minute for 10 minutes, do one heavy Turkish Getups. Switch sides each minute.

Part 2:

Complete any September Swing Challenge that you haven’t already completed.