January 27, 2020 kory_muehlhauser

Weekly Workouts: 01/27/2020 – 02/02/2020

MONDAY WORKOUT

EQUIPMENT NEEDED: None

Part 1:

Complete as many rounds as possible in 14 minutes

Pushups

10 Total Body Extensions

15 Situps

20 Box Jumps

Sprint 100 Yards

Part 2:

2 Min- 20:10 HS Plank

2 Min- 20:10 Side Plank

2 Min- 20:10 Slow Mountain Hoppers

TUESDAY WORKOUT 

EQUIPMENT NEEDED: Kettlebell

Part 1:

Complete 16 Minutes following complex:

Swings (Strong Arm)

Clean (Strong Arm)

Press (Strong Arm)

Squat (Strong Arm)

Snatch (Strong Arm)

Swings (Stronger Arm)

Clean (Stronger Arm)

Press (Stronger Arm)

Squat (Stronger Arm)

Snatch (Stronger Arm)

Lateral Crawl 20M out and back.

Part 2:

4 Rounds:

30:30 Jingle Jangles

WEDNESDAY WORKOUT 

EQUIPMENT NEEDED: Dumbbells.

4 Rounds:

20 Dumbbell Reverse Lunge (10/leg)

16 Dumbbell Floor Press

12 Dumbbell Plank Rows (6/arm)

Dumbbell Front Squat

Dumbbell Shoulder Press

100-Yard Sprint

THURSDAY WORKOUT 

EQUIPMENT NEEDED: Kettlebell (A) None (B)

Workout A:

Complete 5 Rounds of the following

30:30 Bottom Up Kettlebell Carry (right arm – move any direction)

30:30 Bottom Up Kettlebell Carry (left arm – move any direction)

30:30 Goblet Squats

30:30 Kettlebell Figure 8

30:30 Hand-to-Hand Kettlebell Swings

Workout B:

Complete 4 Rounds of the following

20 seconds of Total Body Extensions

30 seconds of Pop Jacks 

40 seconds of Walking Lunge Steps       

50 seconds of Crawl (any style – click link for a video of

60 seconds running

60 seconds of Rest

FRIDAY WORKOUT 

EQUIPMENT NEEDED: Kettlebell

Complete 8 Rounds

15 Russian Kettlebell Swings

Goblet Squats

Pushups

30 Meter Slow Crawl

SATURDAY WORKOUT

EQUIPMENT NEEDED: Timing Device

5 Rounds:

Run 0.5 miles

Rest 3 minutes

SUNDAY WORKOUT 

EQUIPMENT NEEDED: Kettlebell(s).

5 Rounds:

10 One Arm Kettlebell Swings (strong)

Turkish Getup (strong)

10 One Arm Kettlebell Swings (stronger)

Turkish Getup (stronger)