20100220 – 07h00 – Legs/Abs

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JM & WarmUp (200club) The “300” – 24kgSw2h 50, SqBw 10Sw2h 40, SqBw 20Sw2h 30, SqBw 30Sw2h 20, SqBw 40Sw2h 10, SqBw 50 The “300” – 32kg – go the other direction this timeSw2h 10, SqBw 50Sw2h 20, SqBw 40Sw2h 30, SqBw 30Sw2h 40, SqBw 20Sw2h 50, SqBw 10 Timed set – 20kgSnL(3m)/SnR(3m)PpL(2m)/PpR(2m)CL(1m)/CR(1m) SwL(32kg),SwL(24kg),SwL(20kg),SqBw10, 20, 30, 40repeat R Pullups 50 (girls 25)ORFloorToCeilingJumps 100 (girls 50) BrS 30srest 15sBrS 45srest 15sBrS 60srest 15sBrS 2mrest 15sBrS 4m HRmax=xxx, yyy kcal

20100218 – 18h45 – Rounds

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JM & WarmUp (160club)3min timed sets each with a 1min rest between. 20kgSwL,SwR,SwA (each for 1m), rest 1mSnL 3m, rest 1mSnR 3m, rest 1mPpL 3m, rest 1mPpR 3m, rest 1mCL 3m, rest 1mCR 3m, rest 1m 24kgSnL 2m, rest 1mSnR 2m, rest 1mPpL 2m, rest 1mPpR 2m, rest 1mCL 2m, rest 1mCR 2m, rest 1mBrS 2mEvilWheel 2m HRmax=xxx, yyy kcal

20100218 – 05h30 – BoxingBells

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JM & WarmUp (120club)Simple 3min timed sets switching between boxing & kettlebells, each with a 1min rest between.This mimics a boxing match 3on,1off. Use the same hand & move for the full 3mins (except for swings, which are SwL, SwR, SwA for 1min each)SwL,SwR,SwAbagworkSnLbagworkSnRbagworkPpLbagworkPpRbagworkCLbagworkCRbagworkBrSbagworkEvilWheel HRmax=xxx, yyy kcal

20100217 – 05h30 – 1,2,3

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JM & WarmUp (160club) We use a 24kg to do a 5 move sequence in varied numbersC,Pp,WM,TGU,PullUp. Start with one of each, then change one of them to a 2 until they’ve all had a turn.1,1,1,1,11,2,1,1,11,1,2,1,11,1,1,2,11,1,1,1,2Now increase by 1 (24kg)2,2,2,2,22,3,2,2,22,2,3,2,22,2,2,3,22,2,2,2,3Now increase the weight and go back to the 1st sequence (32kg)1,1,1,1,11,2,1,1,11,1,2,1,11,1,1,2,11,1,1,1,2 GetUp situps. You need to shift 1 ton, so 1000kg/chosen_weight=required_repseg. 25 reps with 40kg BrS 4mins to finish HRmax=xxx, yyy kcal