JM & WarmUp10 round-the-body-pass=RTBP(active rest),figure-of-8-round-the-legs=F8(active rest) Long uninterrupted circuit. Work time=1min… Active rest=30s(RTBP/F8) SW,RTBP,SW(L),RTBP,SW(R),RTBP,SW(Alt),RTBP,C(L),RTBP,C(R),RTBP,P(L),F8,P(R),F8,C&P(L),RTBP,C&P(R),RTBP,SN(L),F8,SN(R),F8,Windmill(L),RTBP,Windmill(R),RTBP SN(L) 30s,SN(R) 30s,GoblinSQ 60s,Thruster(L) 30s,Thruster(R) 30s,Bridge/Plank 60s…..4 rounds I forgot the rest.Will load it when I remember
JM & WarmUp VO2max 16kg – calibration (6mins) + work (20mins) VO2max 24kg – no calibration – 1 rep less than the 16kg set….. 13.5mins work VO2max 32kg – just 1x3min round – 1 rep less than the 24kg set
Jeez ladies…stop being such wimpettes! Come back…all is forgiven. JM & Warmup Ringside stepup variations. 2x16kg. Short steps, Long step,2legged jumps,1 legged jumps, Stepping lunges, Racked etc. 24kg – we head outside into the cold. Jog a bit, then overhead lockout and up the stairs. It’s too cold for this!! Back inside. Weighted pullUps in 1’s 8kg, 12kg, 16kg, 24kg, 32kg, 40kg, 48kg(FAIL!) Then GTG (Grease the groove). Hook the KB’s on your feet. 1st rep with both…drop off the 1 kettlebell (lighter one) for 2nd rep…none on the 3rd rep. So “3” reps on
JM & Warmup. Nice long sets of swings etc instead of the usual 1min ones. (~3-5mins per set). It’s an all boys class, so we can go a bit heavier. Then we kick to the 24SN/32SW circuit. SN24kg(L) x1,SW32kg(L) x1,SN24kg(R) x1,SW32kg(R) x1 SN24kg(L) x2,SW32kg(L) x2,SN24kg(R) x2,SW32kg(R) x2 ….. SN24kg(L) x10,SW32kg(L) x10,SN24kg(R) x10,SW32kg(R) x10 In total that’s 220reps I think. Now a few sets of SN32kg(L) x5,SN32kg(R) x5 A few more of 15 reps…so (L)5,(R)5,(L)5… (R)5,(L)5,(R)5 And finally some with the 40kg in 3’s
10 rounds of the kettlebox but kicks instead of hands in the bagwork. weighted abs