20111219 – 05h30 – 76:24 L/R/DBL + Scissor Jumps
JM + WarmUp (160 club) 76s 24s 76s 24s 76s 24sSwL ScJ SwR ScJ Sw2 ScJCL ScJ CR ScJ C2 ScJPp/J-L ScJ Pp/J-R ScJ Pp/J-2 ScJSnL ScJ SnR ScJ Sw2 ScJC+Pp/J-L ScJ C+Pp/J-R ScJ C+Pp/J-2 ScJ 2 rounds of each
20111217 – 07h00 – Other randoms in sevens with Burpees
JM + WarmUp (160 club) 7 Rows as follows:1L-DL-L, 1L-DL-R, CL, BurpeesDragonLunge Isometric hold R, DragonLunge Isometric hold L, SnR, BurpeesCR, Pp/J-R, GuS(racked), BurpeesPpL, SnL, BrS, BurpeesDeepBoxSquatJumps, DoubleKB-Squats, MountainRun, BurpeesDoubleJerks, DoubleKB-Deadlift, Sw2h, BurpeesTGU, CossackSquats, ScissorJumps, Burpees Work 80s, rest/setup 10s. Do all 3 from the row, then finish the row with Burpees. Rest 20s at the end of the row. Move to next row.Twice on each row
20111216 – 07h00 – Randoms in sevens with TGU’s
JM + WarmUp (160 club) 7 Rows as follows:Pillar Lunge R, Pillar Lunge L, Cleans L, TGU (L/R)Windmill L, Windmill R, Pp/J-L, TGU (L/R)Cleans R, Pp/J-R, E/W, TGU (L/R)SwR, SnR, BrL, TGU (L/R)Hamstrung, Double-C+P/J, BrW, TGU (L/R)Jerk Specific Squats, Ninja Pushups, SwA, TGU (L/R)SwL, SnL, BrR, TGU (L/R) Work 80s, rest/setup 10s. Do all 3 from the row, then finish the row with TGU’s – 1L 1R 1L 1R etc. Rest 20s at the end of the row. Move to next row.Twice on each row
20111215 – 05h30 – Some swings and TGU’s
JM + WarmUp (160 club) Alternating swings for 4m40sTGU’s L for 1m20Alternating swings for 4m40sTGU’s R for 1m20 Round 1 & 2 24kgRound 3 28kgRound 4 32kg Repeat 4 rounds
20111214 – 05h30 – Boxing Bells
JM + WarmUp (160 club) 2mins of work, 20s of rest, 5 sets per round, 4 rounds… Choose anything from this list, and work for the required amount of time. You can repeat as often as you like, or change to a different one if you prefer.Boxing bag workPillar Lunge (same leg for the full period)Bridge (strict)SnatchesPress/JerksC+Pp/J HRMax= 175 kcal= 1102