20111213 – 05h30 – Basic12 8++, BpTJ 4++
JM + WarmUp (160 club) For each of the basic12 do…Single KB 24 [after you finish all of the basic 12, 8++]Burpee Tuck Jump 8 [after you finish all of the basic 12, 4++]Double C+Pp/J 16Pistol 8L+8R
20111212 – 05h30 – The TRENT birthday short version
JM + WarmUp (160 club) MY birthday… 11-12-1965 46yrs old 11 exercises: SwA, SwL, SwR, CL, CR, Pp/J-L, Pp/J-R, SnL, SnR, C+P-L, C+P-R12 burpees12 others: Walking Bridge, Evil Wheel, Tuck Jumps (with a rope), KB crunch, Scissor Jumps, Get Up Situps, Pistols, KB Leapfrog, OH Lunges, KB Woodchop, TacFit crab, Goblet Squats The plan:SwA 46, double-SW 19, burpees 12, other 65 reps (own choice of which exercise from the “others” list)SwL 23 SwR 23, double-SW 19, burpees 12, other 65CL 23 CR 23, double-C 19, burpees 12, other 65Pp/J-L 23 Pp/J-R 23, double-C 19, burpees 12, other 65SnL 23
20111210 – 07h00 – TRENT’s birthday workout
JM + WarmUp (160 club) OK – MY birthday… 11-12-1965 46yrs old 11 exercises: SwA, SwL, SwR, CL, CR, Pp/J-L, Pp/J-R, SnL, SnR, C+P-L, C+P-R12 burpees12 others: Walking Bridge, Evil Wheel, Tuck Jumps (with a rope), KB crunch, Scissor Jumps, Get Up Situps, Pistols, KB Leapfrog, OH Lunges, KB Woodchop, TacFit crab, Goblet Squats The plan:SwA 46, double-SW 19, burpees 12, other 65 reps (own choice of which exercise from the “others” list)SwL 46, double-SW 19, burpees 12, other 65SwR 46, double-SW 19, burpees 12, other 65CL 46, double-C 19, burpees 12, other 65CR 46, double-C 19, burpees 12,
20111209 – 05h30 – Mobility
JM + WarmUp (160 club) Face The Wall Squat drillsHands Wide, Feet Wide – OverHead squats using a stickHands Wide, Feet Narrow – OverHead squats using a stickHands Narrow, Feet Wide – OverHead squats using a stickHands Narrow, Feet Narrow – OverHead squats using a stick Various other drills for ankle, knee, hip, shoulders and back mobility
20111208 – 05h30 – Doubles, Burpees and Wheels – timed pyramid
JM + WarmUp (160 club) 3 Exercises: Double Press/Jerk, Burpees, Evil WheelStart with 1 of each, then 2, then 3…etcKeep increasing the number of reps until the halfway buzzer sounds.When it does, finish the set that you’re busy with, then descend the pyramid. This is a great way to make sure everyone works at their own pace in a pyramid. Nobody is ahead, nobody is behind.