December 29, 2019 kory_muehlhauser

Weekly Workouts: 12/30/2019 – 01/05/2020

MONDAY WORKOUT

EQUIPMENT NEEDED: None

Complete as many rounds as possible in 20 minutes

Pushups

10 Total Body Extensions

15 Situps

20 Box Jumps

Sprint 100 Yards

TUESDAY WORKOUT 

EQUIPMENT NEEDED: Kettlebell

Complete 5 Rounds of the following complex (rest as needed between rounds, approximately 90 seconds – 2 minutes). 

Swings (Strong Arm)

Clean (Strong Arm)

Press (Strong Arm)

Squat (Strong Arm)

Snatch (Strong Arm)

***Repeat on Stronger Arm***

WEDNEDAY WORKOUT 

EQUIPMENT NEEDED: Kettlebell

Complete 6 Rounds

15 Russian Kettlebell Swings

Goblet Squats

Pushups

30 Meter Slow Crawl

THURSDAY WORKOUT 

EQUIPMENT NEEDED: Kettlebell

Complete 5 Rounds of the following

30 seconds Bottom Up Kettlebell Carry (right arm – move any direction)

30 seconds Bottom Up Kettlebell Carry (left arm – move any direction)

30 seconds Goblet Squats

30 seconds Kettlebell Figure 8

30 seconds Hand-to-Hand Kettlebell Swings

**Rest 30 seconds between rounds**

FRIDAY WORKOUT 

EQUIPMENT NEEDED: Dumbbells.

4 Rounds:

20 Dumbbell Reverse Lunge (10/leg)

16 Dumbbell Floor Press

12 Dumbbell Plank Rows (6/arm)

Dumbbell Front Squat

Dumbbell Shoulder Press

100-Yard Sprint

Then

3 Rounds: 

30 seconds Hollow Body Hold

30 seconds rest

SATURDAY WORKOUT

EQUIPMENT NEEDED: Timing Device

5 Rounds:

Run 0.5 miles

Rest 3 minutes

SUNDAY WORKOUT 

EQUIPMENT NEEDED: Kettlebell(s).

5 Rounds:

10 One Arm Kettlebell Swings (strong)

10 One Arm Kettlebell Swings (stronger)

Turkish Getup (strong)

Turkish Getup (stronger)