JM & WarmUp(160club) 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.20kg:200club + 100 burpees HRMax= xxx, kcal= yyy
JM & WarmUp (200club)20kg: Sw2h 1m, SqBw 1m, SwL 1m, SqBw 1m, SwR 1m, SqBw 1m, SwA 1m, SqBw 1m Burpees & Snatches combo:In minute 1, do… 1 Bp 1 Sn… for 1 minuteIn minute 2, do… 2 Bp 2 Sn… for 2 minutesIn minute 3, do… 3 Bp 3 Sn… for 3 minutesIn minute 4, do… 4 Bp 4 Sn… for 4 minutesIn minute 5, do… AMAYCD Bp… for 5 minutesSqBw 4mBrS 3mSqBw 2mSqG 1m CL, CR, PpL, PpR, C&P-L, C&P-R – 6x1m (24kg) BrS 2m Sw2h 32kg 1m, SwA 28kg 1m, BrS 1m, BrRev 1mSw2h 32kg 1m,
JM & WarmUp (160club)Last man standing – change exercises every 20s – try not to repeatSet 1: 30minsSet 2: 10mins Now a cruel burpee challenge.Do Burpees for 1m (AMAYCD) 20Do Burpees for 2m (AMAYCD) 30Do Burpees for 3m (AMAYCD) 36Do Burpees for 4m (AMAYCD) 51 HRMax= xxx, kcal= yyy
JM & WarmUp (160club)A longish set of Floor presses (5L 5R) + 10 Situps (strict form).Then the basic10 mixed with pushups (Sw2h 10 + 5 pushups, Sw2h 10 + 10 pushups, next…)The total is 200 KB moves + 150 pushups The “20”.Pushups SqBw5 156 147 13..15 5 BrS 1m HRMax= xxx, kcal= yyy
JM & WarmUp (160club) The circle of friends (also known as the circle of pain)Randomly placed heavy KB’s in a circle. 30s intervals all the way around the circle. (16 stations, so a 16min round)round 1:DLsumo, SqBw, next…round 2:Sw2h, SqBw, next… Now GetUpRolls. 3 sets of 45s per side using each of 48,56,64kgBrS 3m The evening session is a repeat, but add BrW 2m & Pullups (guys 10, girls5) HRMax= xxx, kcal= yyy