JM & Warmup A random set of 1min sets of everything kettlebells…some bodyweight exercises, and skipping. Rest every 10-20mins depending on how raggedy eveyone looks. Sw2h,skip,BrS,SqBw,CL,PpR,SnL,SqBw,skip,SwR,ThrusterL,BrL,SnR…. etc Apparently this was quite a tough workout, ‘cos all the skirters complained continuously
JM & Warmup We pit 2 people against each other. One does exercise A while the other does exercise B. The idea is to try and outlast your partner to make them work harder. When one of you quits, you switch places and repeat. Each set gets done twice – so once L & once R on the one handed stuff, or just twice to make it better. (Usually about 1min) Sw2h/TGU DragonLunge(hold at the bottom)/BrS SqG/Pp I’ll add the others as soon as I remember them
JM & Warmup. We’ll focus on cardio this week. Sw2h: 30s,rest 30s, 35s,rest25s, 40s,rest20s, 45s,rest15s, 50s,rest10s, 55s,rest5s, 60s, rest 60s Now we use the same principle on SqBw,BrS Some fast paced P/Pp sets – 30s L, 30s R, 45s L, 45s R, 60s L, 60s R
JM & Warmup (200club) A random circuit of KB exercises. 3min round, 45s intervals. 1st round all (L), then 2nd round all (R). Presses, Snatches, Spetznas Rolls, Windmills, TGU’s, Renegade Rows, High Pulls, Bear Walks, SeeSaw Presses Leg drills and bridge to finish
JM & WarmUp (150club) VO2max calibration set using 16kg snatches. Then we do the VO2max working set, but switch out the snatches for presses using the 20kg. Some nice leg and core work to finish