JM & WarmUp A circle of friends again. KB’s, then bodyweight exercise. KB,pushups,KB,situps,KB,BWSQ,KB,lunges(L),KB,lunges(R) etc. 1 round working 30s on each. increase weight, and increase time to 45s. Just in case you missed it, there is NO resting. That kills 1 hour in total. Bearwalks etc for 15mins. I forgot the rest. (I really gotta start doing these straight after so I remember it all)
JM & WarmUp10 Somebody commented…”It’s been a while since we did any pullups” the other day, so let’s make up for that! How many pullups can you do in 1 hour? Max for the day 363. The ladies worked as a team and all did 117. Other score 318. Some guys forgot to count! oops.
JM & WarmUp Variations on VO2max 1st a calibration set & 7min of std VO2max – work(L) 15s, rest 15s, work(R) 15s, rest 15s, repeat then VO3max – work(L) 15s, work(R) 15s, rest 15s, repeat VO2max+ – work(L) 30s, rest 15s, work(R) 30s, rest 15s, repeat VO4max – work(L) 15s, BWSQ 15s, work(R) 15s, rest 15s, BWSQ 15s Some “skiing” to finish up the legs – 90s, 75s, 60s, 120s with 30s rest between each
JM & WarmUp Juggling 101.
JM & WarmUp Sets with work:rest ratio of 2:1. the “rest” is actually a bridge SN(L) 30s,SN(R) 30s,bridge 30s – 6mins P/PP(L) 30s,P/PP(R) 30s,bridge 30s – 5mins C&P/PP(L) 30s,C&P/PP(R) 30s,bridge 30s – 4mins C(L) 30s,C(R) 30s,bridge 30s – 4mins SW(L) 30s,SW(R) 30s,bridge 30s – 4mins SW(2H) 30s, bridge(L), beidge (R) – 3mins Legwork – all on (L) 1st – lunges forward x10, lunges backward x10, dragon lunges forward x10, dragon lunges backward x10. repeat (R) We finish with an 18 minute bridge