January 21, 2020 kory_muehlhauser

Weekly Workouts: 01/20/2020 – 01/26/2020

MONDAY WORKOUT

EQUIPMENT NEEDED:  None.

Complete a service/ community project.

TUESDAY WORKOUT

EQUIPMENT NEEDED: Kettlebell(s)

#1: Every minute on the minute for 8 minutes

15 Kettlebell Swings (heavy as possible)

#2: Complete 12 Minutes of the following

Every 2 Minutes

5 One Arm Kettlebell Swings

1 Clean  (strong side)

2 Squats (strong side)

3 Press  (strong side)

***Repeat on the stronger side***

WEDNESDAY WORKOUT

EQUIPMENT NEEDED:  Dumbbells

Complete 4 Rounds:

10 Dumbbell Split Squats  (per leg)

10 Dumbbell Plank Rows

10 Dumbbell Front Squat

30 seconds Hollow Body Hold

Run Backwards 100 Yards

THURSDAY WORKOUT

EQUIPMENT NEEDED:  Kettlebell (A) None (B)

Complete the following:

Workout A

#1:  Every Minute on the Minute for 6 Minutes, Complete the following

5/5 Kettlebell Clean and Press

Recover in the remaining time each minute.

***Rest up to 2 minutes before #2***

#2: Every minute on the minute for 8 minutes, Complete the following

Minute 1: 1 Turkish Getup  (strong)

Minute 2: 1 15 One Arm Kettlebell Swings  (strong)

Minute 3: 1 Turkish Getup  (stronger)

Minute 4: 15 One Arm Kettlebell Swings  (stronger)

Recover in the remaining time each minute.

***Rest 2 minutes***

#3: Complete as many rounds as possible in 4 minutes

7 Russian Kettlebell Swings

7 V-ups

Workout B

Part 1:

3 Minute Run

Part 2:

Complete as many rounds as possible in 15 minutes

30 Jumping Jacks

20 Scissors (each leg is ½ rep)

10-Yard Crawl

10 Pushups

20 Squats

30 Split Jumps (15/leg)

Part 3:

3 Minute Run

FRIDAY WORKOUT

EQUIPMENT NEEDED:  NONE.

#1: Every 30 seconds for 7 minutes, complete

8 Kettlebell Swings

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

4 Goblet Squats

4 Reverse Lunge Steps

 (per leg)

4 Plank with Shoulder Taps

 (per side)

4 Lateral Lunge  (per leg)

Sprint 100 yards

SATURDAY WORKOUT

EQUIPMENT NEEDED:  Timing Device.

Complete 3 Rounds of the following

Run 0.125 miles, Rest 30 seconds

Run 0.25 miles, Rest 60 seconds

Run 0.5 miles, Rest 2 minutes

SUNDAY WORKOUT

EQUIPMENT NEEDED:  Kettlebell(s)

#1: 12 minutes of Turkish Getups (shoot for 8-14 total reps split between both sides)

#2: Every Minute on the Minute for 20 minutes

Minute #1: 10 One Arm Kettlebell Swings  (strong)

Minute #2: 10 One Arm Kettlebell Swings  (stronger)

Alternate between minute #1 and minute #2 for 20 minutes