October 7, 2019 kory_muehlhauser

Weekly Workouts: 10/07/2019 – 10/13/2019

MONDAY WORKOUT

EQUIPMENT NEEDED: None

Complete 4 Rounds of the following

60 second run

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 of 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 10 minutes

Sprint 200 yards

10 Goblet Squats

8/8 Kettlebell Floor Press

6/6 Single Arm Kettlebell Bent Over Row

WEDNESDAY WORKOUT

EQUIPMENT NEEDED:  Dumbbells

Complete 20 minutes of work

5/5 Dumbbell Plank Rows

5 Dumbbell Front Squat

5 Dumbbell Shoulder Press

5/5 Dumbbell Reverse Lunge

20 meters Crawl

200 meters Run

THURSDAY WORKOUT

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

Workout A: Complete as written.

Workout B: Perform Total Body Extensions and Squats instead of weighted movements.

Complete as much of the following as possible in 17 minutes

10 Kettlebell Swings, 1 Goblet Squat, 1 20-yard Shuttle Run

(out and back is 1 rep)

10 Kettlebell Swings, 2 Goblet Squat, 2 20-yard Shuttle Run

(out and back is 1 rep)

10 Kettlebell Swings, 3 Goblet Squat, 3 20-yard Shuttle Run

(out and back is 1 rep)

10 Kettlebell Swings, 4 Goblet Squat, 4 20-yard Shuttle Run

(out and back is 1 rep)

10 Kettlebell Swings, 5 Goblet Squat, 5 20-yard Shuttle Run

(out and back is 1 rep)

10 Kettlebell Swings, 6 Goblet Squat, 6 20-yard Shuttle Run

(out and back is 1 rep)

10 Kettlebell Swings, 7 Goblet Squat, 7 20-yard Shuttle Run

(out and back is 1 rep)

10 Kettlebell Swings, 8 Goblet Squat, 8 20-yard Shuttle Run

(out and back is 1 rep)

10 Kettlebell Swings, 9 Goblet Squat, 9 20-yard Shuttle Run

(out and back is 1 rep)

10 Kettlebell Swings, 10 Goblet Squat, 10 20-yard Shuttle Run

(out and back is 1 rep)

FRIDAY WORKOUT

EQUIPMENT NEEDED: Kettlebell(s).

Complete as many rounds as possible in 21 minutes

21 Russian Kettlebell Swings

12 Box Jumps or  Box Step-Ups

Sprint 100 Yards

30 Mountain Climbers (yes…per leg!)

10 Goblet Squats

Sprint 100 Yards

20 Split Jumps  (15/side)

5 Burpees 

Sprint 100 Yards

SATURDAY WORKOUT

EQUIPMENT NEEDED: Weighted pack

Ruck 3 miles

SUNDAY WORKOUT

EQUIPMENT NEEDED: Kettlebell(s).

Complete 30 minutes of QUALITY work

1 / 1 Turkish Getups

10 Goblet Squats

20 meter Crawl (10m Forward / 10m Reverse)

10 / 10 One Arm Kettlebell Swings