JM + WarmUp (160 club) KB 1m,Bw 1m, KB 1m,Bw 1m, KB 1m,Bw 1m – rest 20s Sw2h,SqBw,SnL,LungeL,SnR,LungeRSwA,SqJ,PpL,DgnLngL,PpR,DgnLngRSw2h,BrS,CL,BrL,CR,BrRSwA,BrW,SwL,PushUps,SwR,SitupsSw2h,SqG,C+P-L,JaL,C+P-R,PushUpLowHold Swings – Light,Heavy,Rest30s, 20s, 10s – 8 rounds (=8m) Swings – Heavy,Light,Rest30s, 20s, 10s – 4 rounds (=4m) HRMax= zzz kcal= yyy
JM + WarmUp (160 club) [Bag 1m20s, 10s transition, KB 1m20s, 10s transition] x2 each (=6m)…rest 20s6 rounds (=38m) SwA – 30s 24kg, 20s 32kg, 10s rest – 8m in total, BrS 2m HRMax= zzz kcal= yyy
JM + WarmUp (160 club) Kettlebox90;60;90;60 with 40s rest between rounds12 rounds HRMax= zzz kcal= yyy
JM + WarmUp (160 club) Spetsnaz Roll, GuS/TGU(L/R),Mr,KB woodchop(L/R),Bp,EW,SqG,Pushups/PullUps/SwingUps,1L-DL(L/R),KB-crunch,SqJGals 8-12kg, Guys 12-20kg The plan WAS 1-10-1, but nobody managed the descent. 1-10 was enough to kill the time HRMax= zzz kcal= yyy
JM + WarmUp (160 club) Swings and Cleans. 56m without a rest.12,16,20kg HRMax= zzz kcal= yyy