September 2, 2019 kory_muehlhauser

Weekly Workouts: 09/02/2019 – 09/08/2019

MONDAY WORKOUT

EQUIPMENT NEEDED: None

Labor Day!  Complete the group workout at Smugs or complete a challenge from the September Swing Challenge!

TUESDAY WORKOUT

EQUIPMENT NEEDED:  Kettlebell

Part 1:

Complete 14 Minutes of Work:

10 Goblet Squats

5 left and 5 right Kettlebell Clean and Press

20 Plank Drags

8 left and 8 right Lawnmower Row

30M left and 30M right overhead carry

Part 2:

Complete September Swing Challenge #12:

a you-go-I-go Kettlebell Swings ladder up to 10 and back to 1 with a buddy.

WEDNESDAY WORKOUT

EQUIPMENT NEEDED:  Dumbbells

Part 1

Complete 4 rounds:

3 left and 3 right Dumbbell Windmills

8 Dumbbell Bent Over Row

8 Dumbbell Shoulder Press

8 left and 8 right Walking Dumbbell Lunge Step (Low Carry)

Part 2

Complete as many rounds as possible of the following in 5 minutes:

12 Dumbbell Thrusters

12 Total Body Extensions

12  Plank with Shoulder Taps

THURSDAY WORKOUT

EQUIPMENT NEEDED: Kettlebells (A) or None (B)

Part 1

Complete as many rounds as possible of the following in 15 minutes:

Workout A

8 left and 8 right single leg deadlifts

2 Pushups

8 left and 8 right One-Arm Kettlebell Front Squats

2 Pushups

20 Flutter Kicks

2 pushups

30M Skip

Workout B

12 Glute Bridge

2 pushups

12 Squats  

2 pushups

20 Flutter Kicks

2 pushups

30M Skip

Part 2

Workout A and B

Complete 3 rounds:

40 seconds Plank Jacks, 20 seconds rest

40 Jingle Jangles, 20 seconds rest

FRIDAY WORKOUT

EQUIPMENT NEEDED: Kettlebell(s).

Complete September Swing Challenge #8:

Complete 200 light, two-handed swings as quickly as possible.

SATURDAY WORKOUT

EQUIPMENT NEEDED: Timing Device.

Run 3- 400M sprints.

SUNDAY WORKOUT

EQUIPMENT NEEDED: Kettlebell(s).

Part 1

Every minute for 10 minutes, do one heavy Turkish Getups. Switch sides each minute.

Part 2

Complete September Swing Challenge #16:

Complete 100 single-arm swings without parking the kettlebell.