JM & WarmUp(160club) 1) 1x SwL, 1x CL, 1x PpL, 1x SnL; 1x SwR, 1x CR, 1x PpR, 1x SnR2) 2x SwL, 2x CL, 2x PpL, 2x SnL; 2x SwR, 2x CR, 2x PpR, 2x SnR3) 3x SwL, 3x CL, 3x PpL, 3x SnL; 3x SwR, 3x CR, 3x PpR, 3x SnR..8) 8x SwL, 8x CL, 8x PpL, 8x SnL; 8x SwR, 8x CR, 8x PpR, 8x SnR9) 9x SwL, 9x CL, 9x PpL, 9x SnL; 9x SwR, 9x CR, 9x PpR, 9x SnR10) 10x SwL, 10x CL, 10x PpL, 10x SnL; 10x SwR, 10x CR, 10x PpR, 10x
JM & WarmUp(160club) A 4 min round. 2m on the bag followed by 2m of TGU’s. rest 30s.repeat Heavy side rolls for 3m on each side (64kg) HRMax= xxx, kcal= yyy
JM & WarmUp(160club) Similar to the morning, but we keep cutting the reststhe low weight is Lothe higher weight is Hirest is r Sequence is Sw2h,SwL,SwR,SwA,CL,CR,PpL,PpR,SnL,SnRLo r Hi r (10mins)Lo Hi r (7.5mins)Lo Hi (5mins)Lo Hi Lo Hi (10mins) BrS BrL BrS BrR etc… (bridge changing positions every 15s) – total=10m HRMax= xxx, kcal= yyy
JM & WarmUp(120club)Using the VO2max protocol of 15s on, 15s off, but with 2 different sized KB’s. 4mins per round with 30s rest between rounds Sw2h 16kg 20kgSwA 16kg 20kgSwL 16kg 20kgSwR 16kg 20kg CL 16kg 20kgCR 16kg 20kgPpL 16kg 20kgPpR 16kg 20kg SnL 16kg 20kgSnR 16kg 20kgSnL 16kg 20kgSnR 16kg 20kg SqG 16kg 20kgSqBw 16kg 20kgSqG 20kg 24kgSqBw 20kg 24kg HRMax= xxx, kcal= yyy
JM & WarmUp(160club) Similar to the morning, but the 2nd set is a higher weight. This truly kicks ass. 20kg: Use the 10 exercises from Basic10, each for 1m, and in between each KB-minute, do 10 burpees (within the minute)total of 20 mins. In effect, the Bp is the “active rest” (HA HA!!!) Now do it again in a slightly different sequence.24kg:200club + 100 burpees BRUTAL!!!!! 16mins in the red zone! HRMax= xxx, kcal= yyy