JM & WarmUp (160club) Core workGetUpSitups onto the elbow – nice and heavyWeighted Situps using 2 KB’s. 5 reps on each pair (racked)12…48kgWeighted Situps using 2 KB’s. 5 reps on each pair (lockout OH)8..24kg BrS 3m HRMax= xxx, kcal= yyy
JM – NO warmup Bag skip KB EW SqBwKB=any kettlebell exercise you likeRound 1: The 5 exercises for 1m eachRound 2: The 5 exercises for 2m eachRound 3: The 5 exercises for 3m eachRound 4: The 5 exercises for 4m eachRound 5: The 5 exercises for 5m each NO rests!! HRMax= xxx, kcal= yyy
JM & WarmUp (160club) VO2max at a cruising pace with increasing weights. We drop the reps to 6’s & 7’s to force everyone to slow down and do better form instead of rushing.A round is 4 mins, with 30s rest in between, but in the rest period we do a bodyweight exercise. We do 2 rounds on each weight. The 1st is 6 reps, the 2nd is 7 reps, then go up to the next weight and drop back to 6 reps. 12kg (6’s & 7’s). Bw=Burpees16kg (6’s & 7’s). Bw=Alternating Jumping Lunges20kg (6’s & 7’s). Bw=Pushups24kg (6’s &
JM & WarmUp (160club) VO2max at a cruising pace with increasing weights. We drop the reps to 6’s & 7’s to force everyone to slow down and do better form instead of rushing.A round is 4 mins, with 1 minutes rest in between, and we do 2 rounds on each weight. The 1st is 6 reps, the 2nd is 7 reps, then go up to the next weight and drop back to 6 reps. 12kg (6’s & 7’s)16kg (6’s & 7’s)20kg (6’s & 7’s)24kg (6’s & 7’s)28kg (5’s & 6’s)32kg (4’s) HRMax= xxx, kcal= yyy
JM & WarmUp (160club) Grab 2 KB’s – heavy(ish) and light (eg. 12 & 24kg)We’ll shuffle around the reps, the weights and the exercises. The longer set is generally done with the lighter weight. 12kg 24kgSnL 20 15SnR 20 15PpL 25 15PpR 25 15SnL 40 20SnR 40 20PpL 50 25PpR 50 25CL 60 30CR 60 30SwL 80 40SwR 80 40SwA 50 100Sw2h 50 100 I dont remember the rest – but it was FUN! HRMax= xxx, kcal= yyy