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  • Writer's pictureMary Bozarth

Weekend Warrior Workouts

Choose 1 or choose all 4 Workout 1 3 Rounds: 30sec Max Dumbbell Row (right) 30sec Max Dumbbell Row (left) 30sec Max Pushups 30sec Max Dumbbell Deadlift 30sec Max Squats Rest 1:00 between Workout 2 Every 5 Minutes x 5 Sets: 200 Meter Run 15 Burpees 200 Meter Run Workout 3 1 Mile Run or walk Then: 3 Rounds 20 Lunges 20 Squats 20 Push Ups Workout 4 Run or walk a 5K (3.1 miles)




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Friday 10/20

Strength Shoulder Press 1x8 Shoulder Press: - Establish an 8 RM for the day Conditioning Uno 9:00 AMRAP Round 1: 3 Power Cleans (155/105) + 1 Wall Walk Round 2: 3 Power Cleans (155/105) + 2 Wall Walks

Thursday 10/19

Conditioning Yu-Gi-Oh 2 rounds 30 Kettlebell Goblet Squats (53/35) 30 Step Ups (24/20) 30 Kettlebell Swings (53/35) 30 Box Jumps (24/20) (OR Step Ups holding KB) Skills and Drills Double-Unders:

Wednesday 10/18

Strength Back Squat 1x8 Back Squat: - Establish an 8 RM for the day. Conditioning Rummy 4 sets (1 set every 5:00) Even Sets: (0:00, 10:00) 15/12 Calorie Row 15 Burpee Broad Jumps (4/3ft) 15/12 Calorie

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