February 2, 2020 kory_muehlhauser

Weekly Workouts: 02/03/2020 – 02/09/2020

MONDAY WORKOUT

Equipment Needed: None

Complete as many rounds as possible in 20 minutes

Sprint 200 Yards

1 Hatemaker

1  Slow Crawl 100 feet

2 Squat Thrusts

3 Tuck Jumps

5 Lunge Steps (each leg)  

8 Situps

13 Squats

TUESDAY WORKOUT

Equipment Needed: Kettlebell

Complete 5 Rounds of the following:

3 minutes to complete

24 Lateral Jumps  (over your KB)

20 Kettlebell Swings

14 Goblet Squats (use KB)

MAX  Pushups

*Rest 1 minute between rounds

WEDNESDAY WORKOUT

Equipment Needed: Dumbbells

Complete as many rounds as possible in 18 minutes

150 Jump Rope Skips

15 Dumbbell Thrusters  

10 Overhead Lungesteps (both DBs overhead – each leg is 1 rep) 

Sprint 100 Yards

THURSDAY WORKOUT

Equipment Needed: Kettlebell (A) None(B)

A.

Part 1:

Complete as many rounds as possible in 14 minutes 

4 Half Turkish Get-ups (each arm – use KB) 

4 Squat Thrusts

8 Mountain Climbers (each leg is ½ rep) 

4 V-ups

8 Kettlebell Skull Crusher

Part 2:

Every 30 seconds for 4 minutes, complete 10 Kettlebell Swings

B.

Part 1:

Complete 3 Rounds of the following:

30 seconds Jumping Squats  

1 minute Speed Skaters

30 seconds Glute Bridges 

1 minute Lunge Steps

30 seconds Squat Thrusts 

1 minute REST

Part 2:

2 Rounds: 

25 Situps

15 Plank Jacks

SATURDAY WORKOUT

Equipment Needed: None

Every minute on the minute for 15 minutes 

One 100-yard sprint, use the remaining time each minute to recover

SUNDAY WORKOUT

Equioment Needed: Kettlebell(s)

Complete 3 rounds:

3 touch and go Turkish Getups on each side

10 Kettlebell Swings