JM & WarmUp (160club) Basic10 + EW + EWBp 16kg Sw2h 2m + EW 1m + EWBp 1m 16kg SwL 2m + EW 1m + EWBp 1m 16kg SwR 2m + EW 1m + EWBp 1m 16kg SwA 2m + EW 1m + EWBp 1m 20kg CL 2m + EW 1m + EWBp 1m 20kg CR 2m + EW 1m + EWBp 1m 20kg SnL 2m + EW 1m + EWBp 1m 20kg PpL 2m + EW 1m + EWBp 1m 20kg SnR 2m + EW 1m + EWBp 1m 20kg PpR 2m + EW 1m + EWBp 1m
JM & WarmUp (200club) We introduce a new toy today. The “Evil Wheel Burpee” (EWBp).I’ll load a video sometime showing how this looks. KB 2m + EW 1m + EWBp 1m Sw2h 2m + EW 1m + EWBp 1mCL 2m + EW 1m + EWBp 1mCR 2m + EW 1m + EWBp 1mSnL 2m + EW 1m + EWBp 1mSnR 2m + EW 1m + EWBp 1mPpL 2m + EW 1m + EWBp 1mPpR 2m + EW 1m + EWBp 1mSwL+SwR+SwA (1+1+1m) + EW 1m + EWBp 1m 3 reps of 10 count pushups (10 counts down…hold for 10
3mins on the bag, 1min SqBw, 3min KB (do the same thing on the same hand for 3 full mins), 1min EW 12kg SwL,SwR,SwA (1+1+1)16kg CL,CR,Sw2h (1+1+1)16kg PpL 3m16kg PpR 3m20kg SnL 3m20kg SnR 3mrest 2m24kg LC-L 3m24kg LC-R 3m 8x8m rounds HRMax=xxx, yyy kcal
JM & WarmUp (xxx club) A few trifectas to get warmed up. (The calm before the storm!) Now pick a partner of similar strength (make sure they have the same size KB as you)We now do the same pattern as the trifecta, but using 2xKB, for half the time.eg. #1 SwDBL 30s, #2 SwDBL 30s, #1 C-DBL 30s, #2 C-DBL 30s, #1 SnDBL 30s, #2 SnDBL 30s.ie. 30s on, 30s off To multiply the difficulty, we move it up to the 90s workout.#1 does all 3 sets in a row, then #2 does themeg. #1: [SwDBL 30s,C-DBL 30s,SnDBL 30s];
JM & WarmUp (xxx club) Lot’s of 3 minute workouts where we play with sequence of movements.The 3 minute workout is simple. Pick 3 KB moves (1 handed) and do each for 30s on each hands.eg. SwL 30s, SwR 30s, Cl 30s, CR 30s, PpL 30s, PpR 30s. rest 1 min HRMax=xxx, kcal=yyy