October 13, 2019 kory_muehlhauser

Weekly Workouts: 10/14/2019 – 10/20/2019

MONDAY WORKOUT 

EQUIPMENT NEEDED: None.

#1: Complete as many rounds as possible in 5 minutes

10 V-ups

10 Reverse Lunge Steps (5/leg)

Sprint 100 yards

***Rest 1 minute***

#2: Complete as many rounds as possible in 5 minutes

10 Broad Jumps

5 Pushups

50 yards Skipping

***Rest 1 minute***

#3:Complete as many rounds as possible in 5 minutes

Star Jumps

10 Squats

Slow Crawl 30 yards

TUESDAY WORKOUT 

EQUIPMENT NEEDED:  Kettlebell

#1: Complete as many rounds as possible in 8 minutes

16 Kettlebell Swings

8/8 Sit Throughs

8/8 Lateral Lunge

***Rest 2 minutes***, then…

#2: Complete as many rounds as possible in 10 minutes

10 Jingle Jangles (each length is ½ rep; set up cones 5 meters apart)

Goblet Squats

10 Kettlebell Swings

WEDNESDAY WORKOUT 

#1: Every 30 seconds for 5 minutes

10 Kettlebell Swings

Rest in the remaining time each 30 seconds interval.

#2: Every minute on the minute for 16 minutes

Minute #1: 10 Goblet Squats

Minute #2: 12 Box Step-Ups

Minute #3: 100-yard Sprint

THURSDAY WORKOUT

EQUIPMENT NEEDED: None.

Complete as many rounds as possible in 16 minutes

10 Skater Squats

30 Jumping Jacks

10 Jumping Squats

30 Mountain Climbers  (each leg is 1 rep)

10 Total Body Extensions

Run out 50M facing forward. Run back 50M facing backward.

FRIDAY WORKOUT 

EQUIPMENT NEEDED: Kettlebell(s).

Complete as many rounds as possible in 16 minutes

Lawnmower Row (per arm)

10 Kettlebell Heartbeats 

20 Kettlebell Swings (per arm) 

Run 200 Yards

SATURDAY WORKOUT 

EQUIPMENT NEEDED: Timing Device.

Complete 10 Rounds of the following

30 seconds Hill Sprint

90 seconds Rest

SUNDAY WORKOUT 

EQUIPMENT NEEDED: Kettlebell(s).

#1: 5 Sets

1/1 Turkish Getups (add weight progressively, but be safe!)

#2: EMOM 12 minutes

15 Kettlebell Swings