JM – no warmupSqBw: 10, rest, 20, rest, 30, rest, 40, rest, 50, rest, 100, restSqG: 12kg 50, 16kg 40, 20kg 30, 24kg 20, 32kg 10, 48kg 10Sw2h 48kg: 10,11,11,12,14,28Getup Situps (either the 2nd heaviest weight from above for 28 reps, or 14 reps with the heaviest one) – 48kg 7/7 L/R HRmax=167bpm. 642kcal
JM & WarmUp 2xKB. Sequence is 10L/10R/10DBL. Sw,C,Pp,SnThen do the same using the “Anyhow” versions (1 static, 1 moving) A timed set of [SnDBL, pullup, C&SqDBL] in each minute. 25minsStart light, build up the weight as you go HRmax=162bpm. 525kcal
JM 12kg 100club16kg 200club20kg 300club Other stuff I can’t remember HRmax=180bpm. 620kcal (BRUTAL heart rates here)
JM & Warmup We set up all 6 plyoboxes (Lo-12kg/Med-10kg/Hi-8kg) for stepups6 stations using 12,16,20,24,28,32kg for Sw2h5 stations on the mats. BrS, SqBw, BrW, DragonLunges, BrReverse1min on each for 17mins total PpL,BrL,PpR,BrR – 4x45s=3mins/round. 8 rounds for 24mins totalTGU 2mins, skip 2mins – 3x4min rounds = 12 mins totalPress 3RM on each side HRmax=153bpm. 540kcal
JM & WarmUp (100club)21 Kettlebell Burpees – 9 Pistols15 Kettlebell Burpees – 15 Pistols9 Kettlebell Burpees – 21 PistolsIn case you’re wondering, a kettlebell burpee goes like this….Place 2 KB’s on the floor. Drop down into a pushup like a normal burpees, with hands on the kettlebell handle. Kick your feet out. Pull feet back into a squat position, and from there, launch a double KB snatch. The drop can either be a double-snatch drop, or you can bring the kettlebells down to a double rack/clean position before doing the next rep. HRmax=167bpm. 349kcal. (Not particularly intense from a