JM + WarmUp (160 club) Grab 2 KB’s – start light, and increase the weight as you go Double Jerks for 1 minute (sprints or fast pace), then rest one minute.repeat. HRMax= 176 kcal= 896 (1118 including a very short run after the session)
JM + WarmUp (160 club) The awesome Kabelo Mabalane‘s new album, “Immortal” launched on 3-10-2011 we’ll celebrate as follows… 3-10-2011 3 different weights (eg. 20,22,24)10 of each20 of each11 of each K B-crunchA irborne lunges (1 touch of the knee = 1 count)B ottom Up Cleans (1 lockout = 1 count)E vil WheelL eapFrog (1 hop = 1 count)O H squats M uscle-Up/MachineGun snatchesA B drill (straight legs, 1-arm OH situp)B urpeeA lternating Press (1 lockout = 1 count)L unges (1 leg = 1 count)A lternating Clean (1 clean = 1 count)N ick (weighted scissor Jumps) (1 touch of
JM + WarmUp (120 club) After all the p*55y whining about the leg session on Tuesday, I promised no legs for the rest of the week… so… Start with 3 of each, add 3 reps each round Evil Wheel Clean & Press (either “x” reps per hand, OR “x” doubles – the latter is quicker, but harder) Swing Ups Renegade Rows KB dips KB crunchesplus… Swings (either 30 reps per hand, OR 30 double swings – the latter is quicker, but harder) You should make it at least as far as 18… preferably 21
JM + WarmUp (160 club) Basic 12 [Sw2h,SwL,SwR,SwA,CL,CR,PpL,PpR,SnL,SnR,C+P-L,C+P-R]30 reps of one of the Basic12, then… 10x double C+Pp/J 4 pullups 16 EvilWheelsNext
JM + WarmUp (120 club) Just to introduce the history of this workout in advance… here’s the facebook transcript…Rene Pienaar: The Murganator!!! Bring it on I’m bullet proof!! Oh how I’m gonna regret this on Tuesday ;-/Trent Murgatroyd: I think we can arrange SOME regret for youTrent Murgatroyd: You planning on doing any walking for the next… say… EVER!!??Trent Murgatroyd: Cancel those plans!Rene [R(eina)] Pienaar [Pain-arghh] 1) Scissor Jumps2) Squat Jumps3) Deep Box Squats (NO jump)4) Hamstrung5) Pistols6) 1L-deadlift7) Frog Squats Each move gives you 1 point. Get 1001 pointsIf you have time…get more than 1001 regrets (oops… points)Change