20110801 – 05h30 – A B A B A B
JM + WarmUp (160 club) A= Press, C+P, SnatchB= SlingShot, KB-halo, KB-crunch A(L): 10repsB: 10repsA(R): 10repsB: 10repsA(DBL): 10repsB: 10repsrepeat HRMax= xxx kcal= xxx
20110730 – 07h00 – 54-21-45
JM + WarmUp (160 club) KB exercise: 54sSqG: 21sSkip or Pushups or BrW or HiBoxStepups 45s KB= SwL, SwR, SwDBLCL, CR, C-DBLPpL, PpR, PpDBLSnL, SnR, SnDBLC+P-L, C+P-R, C+P-DBL 15 moves – twice each HRMax= xxx kcal= xxx
20110728 – 05h30 – Double Psycho Diablo Rammstein5
JM + WarmUp (160 club) Similar to before, but ALL doubles!!!!! OK – just kidding. People would stop loving me if we did this 🙂 45s Kettlebells30s Abs/Cardio (Evil Wheel, Reverse Bridge or skipping)4 sets of 12 with 20s rest between sets HRMax= xxx kcal= xxx
20110727 – 05h30 – Double Diablo Rammstein4
JM + WarmUp (160 club) The standard Rammstein workout is..4 stations at each of 4 sites1) 30s at each station within a site, rest 30s, next site…. once all 4 are done, skip for 4x30s(2mins)2) 45s at each station within a site, rest 45s, next site…. once all 4 are done, skip for 4x45s(3mins)3) 60s at each station within a site, rest 60s, next site…. once all 4 are done, skip for 4x60s(4mins) This time we’ll use NO skipping, and 5 sites.The sites are1.Swings2.Cleans3.Presses4.Snatches5.C+P To split them into 4 stations per site, we do…LeftDoubleRightDouble HRMax= xxx kcal= xxx
20110726 – 05h30 – Diablo Rammstein3
JM + WarmUp (160 club) The standard Rammstein workout is..4 stations at each of 4 sites1) 30s at each station within a site, rest 30s, next site…. once all 4 are done, skip for 4x30s(2mins)2) 45s at each station within a site, rest 45s, next site…. once all 4 are done, skip for 4x45s(3mins)3) 60s at each station within a site, rest 60s, next site…. once all 4 are done, skip for 4x60s(4mins) This time we’ll use NO skipping, and 5 sites.The sites are1.Swings2.Cleans3.Presses4.Snatches5.C+P To split them into 4 stations per site, we do…L, R, AnyHow, Double HRMax= xxx