JM + WarmUp (160 club) Straight Legged DeadliftSnatches LSnatches REvil WheelPress/Jerk LPress/Jerk RBridge (strict)Clean + Press/Jerk LClean + Press/Jerk RBridge (walking)Swings (Alternating) 3 setsSprawl (hold at the bottom of a pushup, body just off the floor)Each for 1 minute – no rests between exercises. After the round, rest for 50s6 rounds
JM + WarmUp (160 club) Kettlebells and Boxing1m40s kettlebells, 20s setup/rest (to don/doff your gloves)1m40s bagwork, 20s setup/rest (to don/doff your gloves)repeat 6 in a row…then a bonus rest of 40s 4 rounds
JM + WarmUp (160 club) Tabata is 20:10. It’s 22/12/2010, so we’ll use this sequenceWork 22 secs.. rest 12 seconds. Repeat for 4 mins. Same idea for the next exercise/hand SnL; SnRScJ; JackKnifePp/J-L; Pp/J-REvil Wheel; Tacfit CrabC+Pp/J-L C+Pp/J-RSquatPress; BrW
JM + WarmUp (160 club) KB Basic 12 x21 reps DuckwalkBunny HopsBearWalkLizardWalkFarmersWalkSteveCotter OH lungeSpiderman CrawlSide Squat WalkWalking Seesaw PressStepping Swing (forwards)KB LeapFrogStepping Swing (sideways) ie. 21 Sw2h, Duckwalk 40m out&backie. 21 SwL, BunnyHops 40m out&backetc for each of the 12
JM + WarmUp (160 club) 20 L1-12-1 of any of… [Burpee OR DeepBoxSquatJumps]20 R1-11-1 of any of… [GetUpSitups(L+R) OR HamStrung(L+R) OR Pistols(L+R)] To summarise… #1 20,1,20,1#2 20,2,20,2#3 20,3,20,3etc