20110725 – 05h30 – Psycho Rammstein2

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JM + WarmUp (160 club) Saturdays PsychoRammstein was such fun we decided to do it again with a slight modification… replace Burpees with ScissorJumps So…exercise #1 30s, ScissorJumps 15sexercise #2 30s, ScissorJumps 15sexercise #3 30s, ScissorJumps 15sexercise #4 30s, ScissorJumps 15srest 30s….then to next site and repeat patternround 2 is 45s instead of 30s, and round 3 is 60s Being a NICE person, I decided that the ScissorJumps would be 15s throughout the workout, so even when the other times increment to 45s or 60s, the ScissorJumps stay at 15s Squat PressPress/Jerk (Double)Cleans (Double)Swings (Alternate) Snatches (Left)Snatches (Right)Bottom Up

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20110723 – 07h00 – The Active Rest PsychoRammstein (Psycho Rammstein)

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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) The psycho Rammstein is longer. At the centre of each site is a burpee set, so you do (round 1) …exercise #1 30s, burpees 30sexercise #2

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20110722 – 05h30 – The NewDoug pyramid

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JM + WarmUp (160 club) Swing  L RClean  L RPress  L RSnatch L RNewDoug L RG.U Press L R The NewDoug= [leg raise] + [hip raise] + [hip&leg raise]G.U Press = similar to a get up situp, but do a press instead (kinda a sideward floor press) 1-10 HRMax= xxx  kcal= xxx

20110720 – 07h00 – CoF windmills

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JM + WarmUp (160 club) Circle of friendsKB-uppercutMountain RunCossack SquatsSwLSnLSnRSw2hCRPpRCLSwRSqGBurpeeSwAPpLScissorJumpsHot PotatoStepUpsPushups Then Windmills 10L 10R Variable rest Tabata plus windmills20:1025:930:835:7 HRMax= xxx  kcal= xxx