Workouts week 15

Monday

Breakfast- & lunch workout

21-15-9

KB swing

boxjumps

3 min rest, then:

21-15-9

pushups

pullups

 

Strength and conditioning

21-15-9

KB swing

boxjumps

3 min rest, then:

21-15-9

pushups

pullups

3 min rest, then:

21-15-9

leg raises

situps

3 min rest, then:

21-15-9

KB goblet squats

burpees

 

Tuesday

Breakfast- & lunch workout

A.

deadlift

8-8-8-8

B.

3 rounds for time:

750m run

8 deadlifts

Strength and conditioning

A.

deadlift

8-8-8-8

B.

5 rounds for time:

750m run

8 deadlifts

C.

core circuit training

 

Wednesday

Breakfast- & lunch workout

2 rounds on the timer:

1 min  work

30 sec rest

Sideplank rotations

Landmines

One arm KB swing

Copenhagen plank

Strength and conditioning

A.

benchpress

8-8-8-8

B.

30 min of work:

8 bench press

8 bent over row

5 clean & jerk

 

Thursday

Breakfast- & lunch workout

For time:

70 box jumps

70 jumping lunges

70 KB swing

70 KB goblet squat

70 leg raises

70 situps

70 burpees

Strength & boxing

Guillermo’s secret workout! Combination of boxing and strength training.

(funky) Friday

Breakfast- & lunch workout

Funky secret friday circuit training with Sean Paul’s music

Strength & conditioning

A.

3 rounds on the timer:

1 min  work

30 sec rest

Sideplank rotations

Landmines

One arm KB swing

Copenhagen plank

B.

3000m run for time

Saturday

11:00-12:00 strength & boxing workout

12:00-13:00 kickboksen

 

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