December 1, 2019 kory_muehlhauser

Weekly Workouts: 12/02/2019 – 12/08/2019

MONDAY WORKOUT

EQUIPMENT NEEDED: None

Part 1

Complete as many rounds as possible in 15 minutes:

6 left and 6 right Lateral Lunge

6 left and 6 right Plank with Shoulder Taps

12 Glute Bridge

6 left and 6 right Dead Bugs

12 Star Jumps

Run 50 Meters out. Skip 50 Meters back.

Part 2

4 rounds of 40 seconds Jingle Jangles 20 seconds rest

TUESDAY WORKOUT

EQUIPMENT NEEDED:  Kettlebell

Part 1

Complete 10 minutes of the following complex:

5 Single Arm Kettlebell Swings

4 Kettlebell Clean and Press

3 One-Arm Kettlebell Front Squats

2 Kettlebell Snatch

Switch sides and repeat.

20 cross body crawls between rounds.

Part 2

Every minute for 8 minutes, complete 10 Hand-to-Hand Kettlebell Swings

and 10 Kettlebell Goblet Cleans

WEDNESDAY WORKOUT

EQUIPMENT NEEDED:  Kettlebells

#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: Kettlebells (A) or None (B)

Part 1

You-go-I-go Kettlebell Swings or Total Body Extensions ladder from 1 to 10 and back down to 1.

Part 2

Complete 8 minutes of the following:

4 left and 4 right unweighted windmill or Kettlebell Windmill

10 squats or Goblet Squats

10 Pushups or 8 left and 8 right One Arm Kettlebell Push Press

20 Mountain Hoppers

Part 3

Complete 3 rounds of 30 seconds slow crawl, 30 seconds rest, 30 seconds lateral crawl, 30 seconds rest.

FRIDAY WORKOUT

EQUIPMENT NEEDED: Kettlebell(s).

4 Rounds:

Lawnmower Row (per arm)

10 Kettlebell Heartbeats

20 Kettlebell Swings (per arm)

Run 200 Yards

SATURDAY WORKOUT

EQUIPMENT NEEDED: None

Complete 8 Rounds of the following

30 seconds Hill Sprint

90 seconds Rest

SUNDAY WORKOUT

EQUIPMENT NEEDED: Kettlebell(s).

Part 1

5 Sets

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

Part 2

Every minute for 12 minutes

15 Kettlebell Swings