February 23, 2020 kory_muehlhauser

Weekly Workouts: 02/24/2020 – 03/01/2020

MONDAY WORKOUT

EQUIPMENT NEEDED: None

Complete as many rounds of the following as possible in 18 minutes:

Part 1:

20 Squats

10 Total Body Extensions

20 Meter Crawl

20 Plank Jacks

10 Pushups

40 Meters of Skipping

Part 2:

6 Rounds- 20 seconds StrongFirst Plank, 10 seconds rest

TUESDAY WORKOUT

EQUIPMENT NEEDED:  Kettlebell

#1: Complete 3 Rounds (per side) of the following

30 seconds One Arm Kettlebell Swings

30 seconds Press

30 seconds Kettlebell Windmill

30 seconds REST

#2:Complete as many rounds as possible in 12 minutes

Sprint 200 yards

4/4 Kettlebell Clean and Press

8 Kettlebell Heartbeats

12 Kettlebell Split Squat (6/leg)

WEDNESDAY WORKOUT

EQUIPMENT NEEDED:  Dumbbell

Complete 8 rounds of the following (16 min cap or stop when form deteriorates)

10 Dumbbell Floor Press w/ Glute Bridge

10 Dumbbell Bent Over Row

10 Dumbbell Romanian Deadlift

10 Dumbbell Reverse Lunge(5/leg)

100 meter Sprint

THURSDAY WORKOUT

EQUIPMENT NEEDED: Kettlebell or None

Workout A:

Complete 4 Rounds of the following

30 seconds Pushups

1 minute Kettlebell Swings

30 seconds Lateral Lunge

1 minute Shuttle Run

1 minute REST

Workout B:

Complete 4 Rounds of the following sequence

45 seconds Reverse Lunge Steps, 15 seconds REST (Rounds 1&3 Left leg, Rounds 2&4 Right leg)

45 seconds Flutter Kicks, 15 seconds REST

45 seconds 180-degree Jump Squats, 15 seconds REST

45 seconds Situps, 15 seconds REST

45 seconds RUN, 1 minute REST

FRIDAY WORKOUT

EQUIPMENT NEEDED: Kettlebell(s).

#1:Every Minute on the Minute for 12 Minutes

10 Kettlebell Swings

4 Goblet Squats

Rest 2-3 minutes, then…

#2: Every minute on the minute for 7 minutes

6/6 Kettlebell Snatch (6 Strong Arm / 6 Stronger Arm) (modification: kettlebell push press)

SATURDAY WORKOUT

EQUIPMENT NEEDED: Timing Device

Run one mile for time.

SUNDAY WORKOUT

EQUIPMENT NEEDED: Kettlebell(s)

Complete 6 Rounds:

1 Turkish Getups (strong)

10 Single Arm Kettlebell Swings (strong)

1 Turkish Getups (stronger)

10 Single Arm Kettlebell Swings (stronger)