December 8, 2019 kory_muehlhauser

Weekly Workout: 12/09/2019 – 12/15/2019

MONDAY WORKOUT

EQUIPMENT NEEDED: None

Complete 5 Rounds of the following

30 seconds Reverse Lunge Steps, 15 seconds REST

30 seconds Jumping Jacks, 15 seconds REST

30 seconds Pushup-to-Plank, 15 seconds REST

30 seconds Box Step-Ups, 15 seconds REST

30 seconds Total Body Extensions, 15 seconds REST

30 seconds Jumping Jacks, 15 seconds REST

TUESDAY WORKOUT

EQUIPMENT NEEDED:  Kettlebell

#1: Complete 3 Rounds of the following.  Rest during each minute of work if needed.

1 minute Goblet Squats

1 minute SLOW Mountain Climbers         

1 minute Russian Kettlebell Swings

1 minute Suitcase Crunches

1 minute MAX reps 25-yard Shuttle Run (25 yards out and back)

1 minute REST

WEDNESDAY WORKOUT

EQUIPMENT NEEDED:  Dumbbell

Complete as many rounds as possible in 16 minutes

12 Dumbbell Romanian Deadlift

9 Dumbbell Bent Over Row

6 Dumbbell Reverse Lunge (per leg)

3 Dumbbell Shoulder Press

Run 350 yards

Rest 2 Minutes…then…

Complete 4 minutes of the following:

30 Mountain Hoppers(each leg is 1 rep)

15 Situps

5 Tuck Jumps

THURSDAY WORKOUT

EQUIPMENT NEEDED: Kettlebells (Morning WA) or None (Afternoon WA)

Workout A: “The 12 Kettlebell Days of Christmas”

The workout is performed following the progression of days in the song “The 12 Days of Christmas”. Start at Day 1 and cruise all the way through Day 12. Each time you add a new day, you still need to perform the previous day’s movement. For example, on Day 5 you will do: 5 Goblet Squats, 4 SA Swings, 3 Snatch, 2 KB Clean and Press, and 1 Turkish Getup.

1 Turkish Getups (Odd minutes: Left, Even minute: Right)

2  Kettlebell Clean and Press  (per arm)

Kettlebell Snatch (per arm)

4  One Arm Kettlebell Swings (per arm)

Kettlebell Goblet Cleans

1-Arm Kettlebell Thrusters (3 left and 3 right)

Kettlebell Figure 8

8  Hand-to-Hand Kettlebell Swings

Goblet Squats

10 Lawnmower Rows (5 left and 5 right)

11 Kettlebell Situps

12 Low Carry Lunge Steps with kettlebell (12 left and 12 right)

Workout  B:

In 20 minutes, complete as much of the following as possible

Run 350 yards

Then,

Complete the following Descending Ladder

10 Squat Thrusts, 10 Box Step-Ups

9 Squat Thrusts, 9 Box Step-Ups

8 Squat Thrusts, 8 Box Step-Ups

…1 Squat Thrust, 1 Box Step-Up

then,

Run 350 yards

Then,

Complete as much of the following Ascending Ladder as possible

1 Pushup, 1 Jumping Squat, 1 Seal Jack

2 Pushups, 2 Jumping Squats, 2 Seal Jacks

3 Pushups, 3 Jumping Squats, 3 Seal Jacks…continue until time expires

FRIDAY WORKOUT

EQUIPMENT NEEDED: Kettlebell(s).

#1: Every 30 seconds for 7 minutes, complete (alternate between the two movements)

10 Kettlebell Swings

3, 4 or 5 Squat Thrusts

***Rest 2 minutes before #2***

#2: Complete as many rounds as possible in 10 minutes

8 Goblet Squats

4/4 Reverse Lunge Steps

8/8 Plank with Shoulder Taps

4/4 Lateral Lunge

Sprint 100 yards

SATURDAY WORKOUT

EQUIPMENT NEEDED: Timing Device and/or Air Bike or Rower.

Run

10 Rounds:

Sprint 100 yards, Rest 45 seconds

Then…

5 Rounds:

Sprint 200 yards, Rest 90 seconds

SUNDAY WORKOUT

EQUIPMENT NEEDED: Kettlebell(s)

Complete 5 Rounds:

1 Turkish Getups(strong)

12 Single Arm Kettlebell Swings (strong)

5 Pushups

1 Turkish Getups(stronger)

12 Single Arm Kettlebell Swings (stronger)