September 15, 2019 kory_muehlhauser

Weekly Workouts 09/16/2019 – 09/22/2019

MONDAY WORKOUT

EQUIPMENT NEEDED: None

Part 1:

Complete 14 minutes of work

16 Squats

8 Pushups

16 Total Body Extensions

100 Meter Run

Part 2:

Complete 5 minutes of work

10 Jumping Squats

20 X-Situps

TUESDAY WORKOUT

EQUIPMENT NEEDED:  Kettlebell

Every minute, on the minute, for 20 minutes complete the following:

Minute 1: 5 Left and 5 Right Weighted Cossack Squat

Minute 2: 5 Left and 5 Right One Arm Kettlebell Push Press

Minute 3:  5 Left and 5 Right Kettlebell Snatch or Single Arm Kettlebell Swings

Minute 4: 20 second StrongFirst Plank

WEDNESDAY WORKOUT

EQUIPMENT NEEDED:  Dumbbells

Complete the following in order.  Rest as needed.

60 (30 left and 30 right) One Arm Dumbbell Snatch

50 Dumbbell Front Squat

40 (20 left and 20 right) Dumbbell Plank Rows

30 Dumbbell Floor Press

20 Squat Thrusts

THURSDAY WORKOUT

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

Part 1:

Complete as many rounds as possible in 13 minutes.

A and B: 10 left and 10 right Box Step-Ups

A: 10 Kettlebell Swings  or B: 10 Pop Jacks

A and B: 10 left and 10 right Sit Throughs

Part 2:

Complete 4 Rounds:

30 seconds of Lateral Jumps, 30 seconds rest

30 seconds Traveling Plank, 30 seconds rest

FRIDAY WORKOUT

EQUIPMENT NEEDED: Kettlebell(s).

Complete September swing challenge #10:

Complete 300 two-handed, moderate weight swings in one training session.

SATURDAY WORKOUT

EQUIPMENT NEEDED: Timing Device.

Run 1 mile for time.

SUNDAY WORKOUT

EQUIPMENT NEEDED: Kettlebell(s).

Part 1

Every minute for 8 minutes, do one heavy Turkish Getups. Switch sides each minute.

Part 2

Complete September Swing Challenge #14:

Every minute for 20 minutes, complete 13 heavy two-handed swings.